Sample Training Plan

Week 1:

• Rest Day

• Easy Ride 40 min (10 Z1 / 30 Z2)

• Easy Ride 40 min (10 Z1 / 30 Z2)

• Active Recovery (light strength)

• Fast Finish 45 min (5 Z1 / 35 Z2 / 5 Sprint)

• Easy Ride 40 min (10 Z1 / 30 Z2)

• Group Ride: 20 miles (Brooklyn Bridge → Prospect Park)

Week 2:

• Rest Day

• Speed Play 54 min (intervals)

• Easy Ride 45 min (10 Z1 / 35 Z2)

• Active Recovery

• Fast Finish 50 min

• Easy Ride 45 min

• Group Ride: 25 miles (Queensbridge → Astoria → Sunnyside)

Flexible 15-week plan: time-based rides that fit your schedule

• Schedule posted every Wednesday

• Rides every Saturday at 8 a.m.

• Weekly Saturday group rides across the city

• Maximum Aerobic Function (MAF) / Zone 2 endurance-based training

• Supportive Slack channel & Strava group

• Comfortable pace: target 10-12 m.p.h. average, no-drop

Want to build up to the Century with a great group of people?
Join our 15-week training program anytime!