Garmin UNBOUND Gravel Training Plan

Plan overview

Weeks: 8

Duration: 4h 2m/week

Stress points: 243/week

Workouts: 23

Total duration: 32h 17m

Total stress points: 1942

Zone distribution

Z1: 4h 16m

Z2: 4h 32m

Z3: 21h 35m

Z4: 1h 36m

Z5: 12m

Z6: 5m

13%
14%
67%
5%
1%
0%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 3

Total duration: 3h 28m

Total stress points: 188

Average workout:

Duration 1h 9m

Stress points 63

Zone distribution

Z1: 18m

Z2: 1h 34m

Z3: 1h 35m

Z4: 1m

Z5: -

Z6: -

9%
45%
46%
0%
0%
0%

Workout overview

Duration: 58m

Stress points: 46

Zone distribution

Z1: 8m

Z2: 50m

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
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Today we have a zone 2-focused workout featuring low cadence intervals. The Flint Hills of Kansas - where UNBOUND takes place - are notorious for being short, but very steep. Being able to repeatably generate power in a high-torque setting is a key piece to success in the event, and this workout will help improve exactly that. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 1.5 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
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Welcome to the Garmin UNBOUND Gravel Training Plan! We're starting off with some easy riding this week at zone 2. In zone 2 training we are stimulating your type 1 muscle fibers, also called slow twitch. Spending time in Zone 2 is essential to improving performance and a zone you'll spend a lot of time in during ultra endurance events - like UNBOUND! Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for our event participants.

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Week 2

Workouts: 3

Total duration: 3h 56m

Total stress points: 231

Average workout:

Duration 1h 19m

Stress points 77

Zone distribution

Z1: 30m

Z2: 41m

Z3: 2h 43m

Z4: 2m

Z5: -

Z6: -

13%
17%
69%
1%
0%
0%

Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 8m

Z2: 37m

Z3: 15m

Z4: -

Z5: -

Z6: -

14%
61%
25%
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Lake Kahola is another landmark of the UNBOUND route and a a welcomed change in scenery away from dirt and dust. Today, we are tackling mainly zone 2, but are throwing in some low cadence work at zone 3. A key piece of these early workouts, as you have probably learned, is getting used to repeating high torque efforts in preparation for what the Flint Hills will throw at you. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 56m

Stress points: 50

Zone distribution

Z1: 22m

Z2: 4m

Z3: 28m

Z4: 2m

Z5: -

Z6: -

39%
7%
50%
4%
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Texaco Hill is an infamous feature in UNBOUND and is a challenge to summit, even for the fittest of athletes. It's placement en route also means most will have some fatigue built up in the legs. Today's workout, focused on longer tempo intervals, helps to improve your fatigue resistance and bumps up the overall work rate compared to week 1. Tempo intervals build a foundation of endurance and fatigue resistance. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 2h

Stress points: 128

Zone distribution

Z1: -

Z2: -

Z3: 2h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 2 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 3

Workouts: 3

Total duration: 4h 22m

Total stress points: 267

Average workout:

Duration 1h 27m

Stress points 89

Zone distribution

Z1: 34m

Z2: 10m

Z3: 3h 31m

Z4: 6m

Z5: 1m

Z6: -

13%
4%
81%
2%
0%
0%

Workout overview

Duration: 58m

Stress points: 53

Zone distribution

Z1: 18m

Z2: 8m

Z3: 30m

Z4: 2m

Z5: -

Z6: -

31%
14%
52%
3%
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We have more tempo training on tap for today - perfect for preparing you to hit the sandy sections of UNBOUND. Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing Tempo work indoors is the lack of interruptions to the effort, and ERG mode makes things much simpler. Tempo intervals also build a foundation of endurance and fatigue resistance - keys for a long and challenging event like UNBOUND. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 16m

Z2: 2m

Z3: 31m

Z4: 4m

Z5: 1m

Z6: -

30%
4%
57%
7%
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Having grit, or being able to persevere from a challenge, is a key trait when undertaking a challenge like UNBOUND. Riding at tempo for extended periods of time is a good way to test yourself in training. Tempo riding is also a great way to improve your aerobic efficiency. Today's session consists of a pair of long tempo efforts. However, to make this more specific to UNBOUND and focus more on muscular endurance, the target cadence starts at 75RPM and increases by 5RPM every 5min. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 2h 30m

Stress points: 160

Zone distribution

Z1: -

Z2: -

Z3: 2h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 2.5 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 4

Workouts: 3

Total duration: 3h 19m

Total stress points: 175

Average workout:

Duration 1h 6m

Stress points 58

Zone distribution

Z1: 16m

Z2: 1h 33m

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

8%
47%
45%
0%
0%
0%

Workout overview

Duration: 58m

Stress points: 45

Zone distribution

Z1: 8m

Z2: 50m

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

Our 2nd recovery workout this week has us doing a progressive zone 2 workout featuring cadence increases every interval. It's important to have balance in your training and allow the body and mind to recover from the hard training days. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 51m

Stress points: 34

Zone distribution

Z1: 8m

Z2: 43m

Z3: -

Z4: -

Z5: -

Z6: -

16%
84%
0%
0%
0%
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Welcome to the recovery week! You made it through the first 3 weeks, and we have nothing but happy trails ahead. Today, we have a low-key zone 2 workout with alternating intervals of comfortable and fast cadence. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 1.5 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 5

Workouts: 3

Total duration: 4h 58m

Total stress points: 305

Average workout:

Duration 1h 39m

Stress points 102

Zone distribution

Z1: 35m

Z2: 10m

Z3: 3h 58m

Z4: 14m

Z5: 1m

Z6: -

12%
3%
80%
5%
0%
0%

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 19m

Z2: -

Z3: 34m

Z4: 6m

Z5: 1m

Z6: -

32%
0%
57%
10%
2%
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Nothin' like a little dirt in your teeth, right!? Guess what? If you are riding gravel, and especially the dirt roads of Kansas for UNBOUND, there will be plenty of dirt to go around! This session is designed to improve your FTP. However, to make this session as specific to a long-distance event as possible, there are some specific 30-second bursts to induce extra fatigue before settling back tempo. Moreover, this variable intensity has been proven to be effective at pushing thresholds up. This session also allows you to become more proficient at removing lactate and using it as a fuel during the lower intensity efforts - key to recovering after surging over the Flint Hills! UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 58m

Stress points: 55

Zone distribution

Z1: 16m

Z2: 10m

Z3: 24m

Z4: 8m

Z5: -

Z6: -

28%
17%
41%
13%
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Holding a steady pace and being able to surge repeatedly over short and sharp climbs is key to finishing UNBOUND. The course itself looks fairly flat, but in actuality, there are dozens of small rolling hills to contend with. This workout will help prepare you for dealing with them. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 3h

Stress points: 192

Zone distribution

Z1: -

Z2: -

Z3: 3h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 3 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 6

Workouts: 3

Total duration: 5h 26m

Total stress points: 346

Average workout:

Duration 1h 49m

Stress points 115

Zone distribution

Z1: 39m

Z2: 7m

Z3: 4h 11m

Z4: 27m

Z5: -

Z6: 2m

12%
2%
77%
8%
0%
1%

Workout overview

Duration: 1h 1m

Stress points: 64

Zone distribution

Z1: 19m

Z2: -

Z3: 20m

Z4: 23m

Z5: -

Z6: -

30%
0%
33%
37%
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The couch, or chaise, photo is a cultural highlight surrounding UNBOUND and is always a treat to get to during the ride. Plus, some of the photos taken can be hilarious. Today's session will prepare you to get to the chaise, and more specifically, this session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under your long-distance power. This is a great way to get more comfortable at that pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP). From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 54m 45s

Stress points: 58

Zone distribution

Z1: 20m

Z2: 7m

Z3: 21m

Z4: 4m

Z5: -

Z6: 2m

37%
13%
38%
7%
0%
4%

Emporia, Kansas, is where the start line of UNBOUND can be found. So, what better way to celebrate that with some 'Emporia Exertions'! The focus today is on your ability to produce a steady Zone 3 effort after first completing some high-intensity accelerations. Again, key to recovering after pushing it over the many rolling inclines the Flint Hills offers. However, across the course of the session, the intensity and duration of the Zone 3 interval will increase. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 3h 30m

Stress points: 224

Zone distribution

Z1: -

Z2: -

Z3: 3h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 3.5 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 7

Workouts: 3

Total duration: 5h 47m

Total stress points: 387

Average workout:

Duration 1h 56m

Stress points 129

Zone distribution

Z1: 41m

Z2: 7m

Z3: 4h 3m

Z4: 47m

Z5: 6m

Z6: 2m

12%
2%
70%
14%
2%
1%

Workout overview

Duration: 56m 40s

Stress points: 65

Zone distribution

Z1: 28m

Z2: 4m

Z3: -

Z4: 23m

Z5: -

Z6: 2m

50%
6%
0%
41%
0%
3%

The final training week of the training plan, you made it! Time to pulverize the prairie or Attack your way into the base of the Flint Hills climbs today. By performing a high-powered effort at the base of a climb, you will build up some lactate before completing a zone 4 effort. This will help with being able to tolerate lactate as well as recover after hard efforts. But, to make things more specific to the short and steep Flint Hills, today is all about high crank torque. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 50m

Stress points: 66

Zone distribution

Z1: 13m

Z2: 4m

Z3: 3m

Z4: 24m

Z5: 6m

Z6: -

26%
7%
7%
48%
12%
0%

Stone roller, gravel crusher, pebble pounder are all things you can call yourself after completing UNBOUND! We have a climbing-focused workout planned for today that features surging and recovery. Over the 10 minute intervals, we'll switch between 4 min efforts at a moderate cadence just below FTP to 1 min low cadence work above FTP to mimic a steep section of the Flint Hills. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 4h

Stress points: 256

Zone distribution

Z1: -

Z2: -

Z3: 4h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Just ENJOY today. You have a few options. Ride around the amazing Worlds on Zwift, join in a Zwift group ride, or head outdoors - ideally on your gravel bike and off-road. The goal is to aim for 4 hours of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 8

Workouts: 2

Total duration: 1h 2m

Total stress points: 43

Average workout:

Duration 31m

Stress points 22

Zone distribution

Z1: 43m

Z2: 10m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

69%
16%
6%
0%
6%
2%

Workout overview

Duration: 31m

Stress points: 14

Zone distribution

Z1: 25m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: -

81%
19%
0%
0%
0%
0%

Race week is here, which means it's time to focus on Recovery. Regeneration. Renewal. It is just as important as the hard stuff. Fast cadence efforts facilitate flushing the legs without fatiguing them. Today is an active recovery day, so NO HARD EFFORTS! Save yourself for the Flint Hills. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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Workout overview

Duration: 31m

Stress points: 29

Zone distribution

Z1: 18m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

58%
13%
13%
0%
13%
3%

Nothing else left to do but to optimize your recovery for off-road performance! This workout features a series of openers to prime the pump for a big effort. Enjoy this short and sharp workout designed to get you ready for whatever UNBOUND will throw at you. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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