A century training plan typically spans 12–16 weeks, building a long ride to 80–85 miles three weeks before event day, with mostly Zone 2 volume and a taper in the final two weeks.
Who this is for
Cyclists targeting a 100-mile ride who currently ride 3–5 hours per week and can complete 50 miles comfortably.
12-week overview
| Phase | Weeks | Long ride progression |
|---|---|---|
| Base | 1–4 | 50 → 65 miles |
| Build | 5–8 | 70 → 80 miles |
| Peak | 9–10 | 85 miles (max) |
| Taper | 11–12 | 40 → 25 miles |
Weekly hour targets
Build phase weekly volume: 6–10 hours for most century riders. At least 75% should be Zone 1–2.
One optional mid-week tempo or sweet spot session; avoid stacking hard days before the long ride.
Sample build week
- Tuesday: Rest or 30 min recovery
- Wednesday: 2 × 20 min sweet spot
- Friday: 45 min easy spin
- Saturday: 75-mile endurance ride (Z2, steady nutrition practice)
- Sunday: 30 min recovery spin
Common mistakes
- Skipping nutrition practice on long rides.
- Doing the longest ride only 1 week before the event.
- Neglecting bike fit and comfort for 6+ hour efforts.
Using Vo2Max
Set your century as a target race in Vo2Max and the algorithm back-plans your long rides, recovery weeks, and taper automatically.
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Frequently asked questions
How long does it take to train for a century?
12–16 weeks if you can already ride 50 miles. Beginners may need 20+ weeks.
What should my longest training ride be?
80–85 miles, completed 3 weeks before your century.
How many hours a week for century training?
6–10 hours in build phase, with one ride accounting for 50–60% of weekly volume.
What pace should century training rides be?
Zone 2 — conversational pace. You should finish long rides feeling like you could do more.