Workouts» Your First Century

Your First Century

Plan overview

Weeks: 10

Duration: 10h 6m/week

Stress points: 534/week

Workouts: 46

Total duration: 100h 58m

Total stress points: 5341

Zone distribution

Z1: 13h 25m

Z2: 75h 7m

Z3: 9h 18m

Z4: 1h 36m

Z5: 57m

Z6: 36m

13%
74%
9%
2%
1%
1%


Select a week or scroll down to view all workouts.

Your First Century »

Week 1

Week 1

Workouts: 5

Total duration: 11h 10m

Total stress points: 565

Average workout:

Duration 2h 14m

Stress points 113

Zone distribution

Z1: 50m

Z2: 10h 20m

Z3: -

Z4: -

Z5: -

Z6: -

7%
93%
0%
0%
0%
0%

Your First Century» Week 1 »

Day 1

10min from 50 to 70% FTP
1hr 30min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 30min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 1h 50m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 40m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

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Your First Century» Week 1 »

Day 2

10min from 50 to 70% FTP
1hr 30min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 30min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 1h 50m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 40m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 1 »

Day 3

10min from 50 to 70% FTP
1hr 30min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 30min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 1h 50m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 40m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 1 »

Day 4 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

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Your First Century» Week 1 »

Day 5

10min from 50 to 70% FTP
2hr @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP2hr @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 2h 20m

Stress points: 118

Zone distribution

Z1: 10m

Z2: 2h 10m

Z3: -

Z4: -

Z5: -

Z6: -

7%
93%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 1 »

Day 6

10min from 50 to 70% FTP
3hr @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP3hr @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 3h 20m

Stress points: 171

Zone distribution

Z1: 10m

Z2: 3h 10m

Z3: -

Z4: -

Z5: -

Z6: -

5%
95%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

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Your First Century» Week 1 »

Day 7 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

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Your First Century »

Week 2

Week 2

Workouts: 4

Total duration: 8h 30m

Total stress points: 447

Average workout:

Duration 2h 8m

Stress points 112

Zone distribution

Z1: 30m

Z2: 7h 30m

Z3: 30m

Z4: -

Z5: -

Z6: -

6%
88%
6%
0%
0%
0%

Your First Century» Week 2 »

Day 1

10min from 50 to 70% FTP
1hr 45min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 45min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 2h 5m

Stress points: 105

Zone distribution

Z1: 10m

Z2: 1h 55m

Z3: -

Z4: -

Z5: -

Z6: -

8%
92%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 2 »

Day 2

10min from 50 to 70% FTP
1hr 45min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 45min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 2h 5m

Stress points: 105

Zone distribution

Z1: 10m

Z2: 1h 55m

Z3: -

Z4: -

Z5: -

Z6: -

8%
92%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 2 »

Day 3

15min from 70 to 75% FTP
1hr @ 73% FTP
30min @ 88% FTP
15min from 75 to 70% FTP
15min from 70 to 75% FTP1hr @ 73% FTP30min @ 88% FTP15min from 75 to 70% FTP
Workout overview

Duration: 2h

Stress points: 119

Zone distribution

Z1: -

Z2: 1h 30m

Z3: 30m

Z4: -

Z5: -

Z6: -

0%
75%
25%
0%
0%
0%

Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval. Cadence 85 - 105 (80 - 90 in Tempo)

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Your First Century» Week 2 »

Day 4 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 2 »

Day 5

10min from 50 to 70% FTP
2hr @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP2hr @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 2h 20m

Stress points: 118

Zone distribution

Z1: 10m

Z2: 2h 10m

Z3: -

Z4: -

Z5: -

Z6: -

7%
93%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 2 »

Day 6 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 2 »

Day 7 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

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Your First Century »

Week 3

Week 3

Workouts: 5

Total duration: 11h 12m

Total stress points: 602

Average workout:

Duration 2h 14m

Stress points 120

Zone distribution

Z1: 30m

Z2: 9h 45m

Z3: 55m

Z4: 2m

Z5: -

Z6: -

4%
87%
8%
0%
0%
0%

Your First Century» Week 3 »

Day 1

15min from 70 to 75% FTP
1hr @ 73% FTP
30min @ 88% FTP
15min from 75 to 70% FTP
15min from 70 to 75% FTP1hr @ 73% FTP30min @ 88% FTP15min from 75 to 70% FTP
Workout overview

Duration: 2h

Stress points: 119

Zone distribution

Z1: -

Z2: 1h 30m

Z3: 30m

Z4: -

Z5: -

Z6: -

0%
75%
25%
0%
0%
0%

Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.

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Your First Century» Week 3 »

Day 2

10min from 50 to 70% FTP
1hr 30min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP1hr 30min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 1h 50m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 40m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 3 »

Day 3

15min from 70 to 75% FTP
1hr @ 73% FTP
5x 20sec @ 100% FTP,
5min @ 88% FTP
15min from 75 to 70% FTP
15min from 70 to 75% FTP1hr @ 73% FTP5x 20sec @ 100% FTP,
5min @ 88% FTP15min from 75 to 70% FTP
Workout overview

Duration: 1h 56m 40s

Stress points: 115

Zone distribution

Z1: -

Z2: 1h 30m

Z3: 25m

Z4: 2m

Z5: -

Z6: -

0%
77%
21%
1%
0%
0%

Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrian: Mixed. During the TEMPO interval add 5 x 20 second BURSTS at FTP (Power Z4, HR Z4, RPE 4-5). Complete a burst every 5 minutes.

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Your First Century» Week 3 »

Day 4 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

Back to top
Your First Century» Week 3 »

Day 5

10min from 50 to 70% FTP
2hr 45min @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP2hr 45min @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 3h 5m

Stress points: 158

Zone distribution

Z1: 10m

Z2: 2h 55m

Z3: -

Z4: -

Z5: -

Z6: -

5%
95%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 3 »

Day 6

10min from 50 to 70% FTP
2hr @ 95rpm, 73% FTP
10min from 70 to 50% FTP
10min from 50 to 70% FTP2hr @ 95rpm, 73% FTP10min from 70 to 50% FTP
Workout overview

Duration: 2h 20m

Stress points: 118

Zone distribution

Z1: 10m

Z2: 2h 10m

Z3: -

Z4: -

Z5: -

Z6: -

7%
93%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

✓ Available in Zwift View workout More workouts like this

Back to top
Your First Century» Week 3 »

Day 7 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

Back to top
Your First Century »

Week 4

Week 4

Workouts: 5

Total duration: 10h 14m

Total stress points: 489

Average workout:

Duration 2h 3m

Stress points 98

Zone distribution

Z1: 1h 43m

Z2: 7h 52m

Z3: 35m

Z4: 4m

Z5: -

Z6: -

17%
77%
6%
1%
0%
0%

Your First Century» Week 4 »

Day 1

15min from 25 to 75% FTP
2x 15min @ 70% FTP,
5min @ 50% FTP
40min @ 65% FTP
10min from 75 to 25% FTP
15min from 25 to 75% FTP2x 15min @ 70% FTP,
5min @ 50% FTP40min @ 65% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 71

Zone distribution

Z1: 28m

Z2: 1h 18m

Z3: -

Z4: -

Z5: -

Z6: -

26%
74%
0%
0%
0%
0%

SST Intervals are part of our continued effort to build and maintain base. Warm up with 15 minutes at Endurance with 2 x 1 minute Fast Pedals to wake up your legs (as fast as you can pedal without bouncing in the saddle). Then 2 x 15 minute intervals in the "Sweet Spot" zone with 5 minutes recovery in-between. Ride the rest of the time in Level 2 Endurance zone.Cadence: 85 - 105

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Your First Century» Week 4 »

Day 2

10min from 25 to 75% FTP
1hr 20min @ 70% FTP
15min from 70 to 25% FTP
10min from 25 to 75% FTP1hr 20min @ 70% FTP15min from 70 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 79

Zone distribution

Z1: 19m

Z2: 1h 26m

Z3: -

Z4: -

Z5: -

Z6: -

18%
82%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone.Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Cadence 85 - 105.

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 4 »

Day 3

15min from 25 to 75% FTP
15min @ 75% FTP
35min @ 81% FTP
15min @ 75% FTP
10min from 75 to 25% FTP
15min from 25 to 75% FTP15min @ 75% FTP35min @ 81% FTP15min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 82

Zone distribution

Z1: 18m

Z2: 38m

Z3: 35m

Z4: -

Z5: -

Z6: -

19%
42%
39%
0%
0%
0%

Focus on riding most of the prescribed time in Endurance. During the workout, you will also complete 1 x 35 minute TEMPO effort. Try "mixing" your spin cadence during the tempo effort by trading off between a faster and slower cadence throughout the interval.

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Your First Century» Week 4 »

Day 4 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

Back to top
Your First Century» Week 4 »

Day 5

10min from 25 to 75% FTP
2hr 50min @ 75% FTP
15min from 75 to 25% FTP
10min from 25 to 75% FTP2hr 50min @ 75% FTP15min from 75 to 25% FTP
Workout overview

Duration: 3h 15m

Stress points: 175

Zone distribution

Z1: 18m

Z2: 2h 58m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoe). Enjoy the day!! Cadence: 85 - 105

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 4 »

Day 6

10min from 25 to 65% FTP
5min @ 65% FTP
17x 15sec @ 95% FTP,
5min @ 65% FTP
15min from 65 to 25% FTP
10min from 25 to 65% FTP5min @ 65% FTP17x 15sec @ 95% FTP,
5min @ 65% FTP15min from 65 to 25% FTP
Workout overview

Duration: 1h 59m 15s

Stress points: 82

Zone distribution

Z1: 22m

Z2: 1h 33m

Z3: -

Z4: 4m

Z5: -

Z6: -

18%
78%
0%
4%
0%
0%

Today is an Endurance ride with BURSTS! Ride the prescribed time in your Endurance Zone. Vary your cadence throughout the ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Do a burst at FTP every 5 minutes for 15 seconds each! Enjoy the day!! Cadence: 85 - 105.

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Your First Century» Week 4 »

Day 7 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

✓ Available in Zwift View workout More workouts like this

Back to top
Your First Century »

Week 5

Week 5

Workouts: 5

Total duration: 11h 15m

Total stress points: 619

Average workout:

Duration 2h 15m

Stress points 124

Zone distribution

Z1: 1h 27m

Z2: 8h 4m

Z3: 1h 44m

Z4: -

Z5: -

Z6: -

13%
72%
15%
0%
0%
0%

Your First Century» Week 5 »

Day 1

15min from 25 to 75% FTP
20min @ 75% FTP
40min @ 81% FTP
20min @ 75% FTP
10min from 75 to 25% FTP
15min from 25 to 75% FTP20min @ 75% FTP40min @ 81% FTP20min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 97

Zone distribution

Z1: 18m

Z2: 48m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
45%
38%
0%
0%
0%

Focus on riding most of the time in Endurance. You will also complete 1 x 40 minute TEMPO effort. Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval. Cadence: 85 - 105 Endurance, 80 - 90 Tempo

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Your First Century» Week 5 »

Day 2

10min from 25 to 75% FTP
1hr 40min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 40min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 106

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: -

Z5: -

Z6: -

12%
88%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (pretend there is glass in shoes). Enjoy the day!! Cadence 85 - 105

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Your First Century» Week 5 »

Day 3

15min from 25 to 75% FTP
18min @ 75% FTP
2x 17min @ 85% FTP,
5min @ 50% FTP
18min @ 75% FTP
10min from 75 to 25% FTP
15min from 25 to 75% FTP18min @ 75% FTP2x 17min @ 85% FTP,
5min @ 50% FTP18min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 97

Zone distribution

Z1: 28m

Z2: 44m

Z3: 34m

Z4: -

Z5: -

Z6: -

26%
41%
32%
0%
0%
0%

SST intervals are part of a continued effort to build and maintain base. Warm up in Endurance with 2 x 1 minute Fast Pedals (fast as you can pedal without bouncing in the saddle) to wake up your legs. Complete 2 x 17 minute intervals in the "Sweet Spot" zone with 5 minutes recovery in-between. Ride all other time in Endurance. Cadence: 85 - 105 rpm.

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Your First Century» Week 5 »

Day 4 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

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Your First Century» Week 5 »

Day 5

10min from 25 to 75% FTP
3hr 25min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3hr 25min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 3h 45m

Stress points: 204

Zone distribution

Z1: 14m

Z2: 3h 31m

Z3: -

Z4: -

Z5: -

Z6: -

6%
94%
0%
0%
0%
0%

Today is simple, ride the prescribed time in the Endurance zone. Vary cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" (pretend there is glass in shoes). Enjoy the day!! Cadence: 85 - 105

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Your First Century» Week 5 »

Day 6

10min from 25 to 75% FTP
1hr 10min @ 75% FTP
30min @ 85% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 10min @ 75% FTP30min @ 85% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 115

Zone distribution

Z1: 14m

Z2: 1h 16m

Z3: 30m

Z4: -

Z5: -

Z6: -

12%
63%
25%
0%
0%
0%

Building endurance today! Warm up with 10 minutes in Endurance zone, with 3 x 1 minute fast pedals (as fast as you can pedal without bouncing in the saddle) with 1 minute rest between to open up your legs. Once you're warmed up, ride in your Endurance zone. Focus on staying relaxed on the bike and spinning circles whyile keeping your cadence between 90 -100 rpm. During the last hour of the ride you will complete 1 x 30 minute TEMPO effort keeping cadence at 75 - 85 rpm.

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Your First Century» Week 5 »

Day 7 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Relax. Watch TV. Take a walk. Stretch. Enjoy the day. WATCH your food intake today. Do not overeat. Eat a normal to small amount of food today. Your body will be craving tons of food today, but resist!

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Your First Century »

Week 6

Week 6

Workouts: 3

Total duration: 4h

Total stress points: 215

Average workout:

Duration 1h 20m

Stress points 72

Zone distribution

Z1: 42m

Z2: 2h 49m

Z3: -

Z4: 30m

Z5: -

Z6: -

17%
70%
0%
13%
0%
0%

Your First Century» Week 6 »

Day 2

10min from 25 to 75% FTP
40min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP40min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!!

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Your First Century» Week 6 »

Day 4

10min from 25 to 75% FTP
40min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP40min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!!

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Your First Century» Week 6 »

Day 6

10min from 25 to 75% FTP
1hr 10min @ 65% FTP
30min @ 95% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 10min @ 65% FTP30min @ 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 115

Zone distribution

Z1: 14m

Z2: 1h 16m

Z3: -

Z4: 30m

Z5: -

Z6: -

12%
64%
0%
25%
0%
0%

Building Endurance today! Once warmed up, ride in your Endurance zone. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort in a cadence of 75-85.

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Your First Century »

Week 7

Week 7

Workouts: 5

Total duration: 11h 15m

Total stress points: 557

Average workout:

Duration 2h 15m

Stress points 111

Zone distribution

Z1: 2h 8m

Z2: 8h 5m

Z3: 34m

Z4: -

Z5: 28m

Z6: -

19%
72%
5%
0%
4%
0%

Your First Century» Week 7 »

Day 2

15min from 25 to 75% FTP
11min @ 73% FTP
5min @ 109% FTP
5min @ 62% FTP
5min @ 73% FTP
4min @ 109% FTP
5min @ 61% FTP
5min @ 74% FTP
3min @ 109% FTP
5min @ 61% FTP
5min @ 73% FTP
2min @ 109% FTP
5min @ 65% FTP
15min from 65 to 25% FTP
15min from 25 to 75% FTP11min @ 73% FTP5min @ 109% FTP5min @ 62% FTP5min @ 73% FTP4min @ 109% FTP5min @ 61% FTP5min @ 74% FTP3min @ 109% FTP5min @ 61% FTP5min @ 73% FTP2min @ 109% FTP5min @ 65% FTP15min from 65 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 90

Zone distribution

Z1: 23m

Z2: 53m

Z3: -

Z4: -

Z5: 14m

Z6: -

26%
59%
0%
0%
16%
0%

Hilly Endurance ride with VO2 Max Builders

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Your First Century» Week 7 »

Day 3

10min from 25 to 75% FTP
1hr 40min @ 73% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 40min @ 73% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 102

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: -

Z5: -

Z6: -

12%
88%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!

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Your First Century» Week 7 »

Day 4

15min from 25 to 75% FTP
2x 17min @ 89% FTP,
5min @ 50% FTP
36min @ 65% FTP
10min from 66 to 25% FTP
15min from 25 to 75% FTP2x 17min @ 89% FTP,
5min @ 50% FTP36min @ 65% FTP10min from 66 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 95

Zone distribution

Z1: 29m

Z2: 42m

Z3: 34m

Z4: -

Z5: -

Z6: -

27%
40%
32%
0%
0%
0%

SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base.

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Your First Century» Week 7 »

Day 6

10min from 25 to 64% FTP
3hr 10min @ 65% FTP
10min from 68 to 25% FTP
10min from 25 to 64% FTP3hr 10min @ 65% FTP10min from 68 to 25% FTP
Workout overview

Duration: 3h 30m

Stress points: 143

Zone distribution

Z1: 17m

Z2: 3h 13m

Z3: -

Z4: -

Z5: -

Z6: -

8%
92%
0%
0%
0%
0%

Today is simple, but long! ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!!

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Your First Century» Week 7 »

Day 7

10min from 25 to 67% FTP
15min @ 65% FTP
5min @ 109% FTP
10min @ 50% FTP
20min @ 65% FTP
4min @ 109% FTP
8min @ 50% FTP
20min @ 65% FTP
3min @ 109% FTP
6min @ 50% FTP
20min @ 65% FTP
2min @ 110% FTP
5min @ 50% FTP
12min @ 65% FTP
10min from 67 to 25% FTP
10min from 25 to 67% FTP15min @ 65% FTP5min @ 109% FTP10min @ 50% FTP20min @ 65% FTP4min @ 109% FTP8min @ 50% FTP20min @ 65% FTP3min @ 109% FTP6min @ 50% FTP20min @ 65% FTP2min @ 110% FTP5min @ 50% FTP12min @ 65% FTP10min from 67 to 25% FTP
Workout overview

Duration: 2h 30m

Stress points: 127

Zone distribution

Z1: 46m

Z2: 1h 31m

Z3: -

Z4: -

Z5: 14m

Z6: -

30%
60%
0%
0%
9%
0%

Hilly Endurance ride with VO2 Max Builders

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Your First Century »

Week 8

Week 8

Workouts: 5

Total duration: 11h 53m

Total stress points: 727

Average workout:

Duration 2h 23m

Stress points 145

Zone distribution

Z1: 2h 9m

Z2: 8h 46m

Z3: -

Z4: 30m

Z5: -

Z6: 28m

18%
74%
0%
4%
0%
4%

Your First Century» Week 8 »

Day 2

15min from 25 to 69% FTP
15min @ 72% FTP
5x 1min 30sec @ 200% FTP,
3min @ 50% FTP
15min @ 75% FTP
15min from 75 to 25% FTP
15min from 25 to 69% FTP15min @ 72% FTP5x 1min 30sec @ 200% FTP,
3min @ 50% FTP15min @ 75% FTP15min from 75 to 25% FTP
Workout overview

Duration: 1h 22m 30s

Stress points: 163

Zone distribution

Z1: 37m

Z2: 38m

Z3: -

Z4: -

Z5: -

Z6: 8m

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

Hill Power Builders!

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Your First Century» Week 8 »

Day 3

10min from 25 to 75% FTP
1hr 40min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 40min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 107

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: -

Z5: -

Z6: -

12%
89%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day

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Your First Century» Week 8 »

Day 4

20min from 25 to 75% FTP
15min @ 65% FTP
4x 5min @ 120% FTP,
5min @ 50% FTP
30min @ 65% FTP
15min from 65 to 25% FTP
20min from 25 to 75% FTP15min @ 65% FTP4x 5min @ 120% FTP,
5min @ 50% FTP30min @ 65% FTP15min from 65 to 25% FTP
Workout overview

Duration: 2h

Stress points: 133

Zone distribution

Z1: 47m

Z2: 53m

Z3: -

Z4: -

Z5: -

Z6: 20m

39%
44%
0%
0%
0%
17%

This is hard, but you gotta commit! PUSH IT!

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Your First Century» Week 8 »

Day 6

10min from 25 to 65% FTP
3hr 40min @ 65% FTP
10min from 65 to 25% FTP
10min from 25 to 65% FTP3hr 40min @ 65% FTP10min from 65 to 25% FTP
Workout overview

Duration: 4h

Stress points: 167

Zone distribution

Z1: 17m

Z2: 3h 43m

Z3: -

Z4: -

Z5: -

Z6: -

7%
93%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day

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Your First Century» Week 8 »

Day 7

10min from 25 to 75% FTP
1hr 40min @ 75% FTP
30min @ 95% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 40min @ 75% FTP30min @ 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h 30m

Stress points: 157

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: 30m

Z5: -

Z6: -

9%
71%
0%
20%
0%
0%

Building Endurance today! Once warmed up, ride in your Endurance zone. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort.

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Your First Century »

Week 9

Week 9

Workouts: 5

Total duration: 13h

Total stress points: 657

Average workout:

Duration 2h 36m

Stress points 131

Zone distribution

Z1: 2h 11m

Z2: 9h 47m

Z3: -

Z4: 30m

Z5: 28m

Z6: 5m

17%
75%
0%
4%
4%
1%

Your First Century» Week 9 »

Day 2

15min from 25 to 75% FTP
37min 30sec @ 65% FTP
5x 1min 30sec @ 110% FTP,
3min @ 50% FTP
30min @ 65% FTP
15min from 75 to 25% FTP
15min from 25 to 75% FTP37min 30sec @ 65% FTP5x 1min 30sec @ 110% FTP,
3min @ 50% FTP30min @ 65% FTP15min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 94

Zone distribution

Z1: 36m

Z2: 1h 17m

Z3: -

Z4: -

Z5: 8m

Z6: -

30%
64%
0%
0%
6%
0%

Hill Power Builders!

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Your First Century» Week 9 »

Day 3

10min from 25 to 75% FTP
20x 15sec @ 150% FTP,
4min 30sec @ 65% FTP
15min from 65 to 25% FTP
10min from 25 to 75% FTP20x 15sec @ 150% FTP,
4min 30sec @ 65% FTP15min from 65 to 25% FTP
Workout overview

Duration: 2h

Stress points: 100

Zone distribution

Z1: 20m

Z2: 1h 35m

Z3: -

Z4: -

Z5: -

Z6: 5m

17%
79%
0%
0%
0%
4%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Get in 20 bursts today throughout the ride. Each is 15 seconds long. Enjoy the day!!

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Your First Century» Week 9 »

Day 4

20min from 25 to 75% FTP
4x 5min @ 110% FTP,
5min @ 50% FTP
45min @ 65% FTP
15min from 75 to 25% FTP
20min from 25 to 75% FTP4x 5min @ 110% FTP,
5min @ 50% FTP45min @ 65% FTP15min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 118

Zone distribution

Z1: 44m

Z2: 56m

Z3: -

Z4: -

Z5: 20m

Z6: -

37%
47%
0%
0%
17%
0%

VO2max Intervals. Complete 4 x 5-minute intervals at VO2Max with 5 minutes of rest between intervals. Ride at Endurance all other times.

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Your First Century» Week 9 »

Day 6

10min from 25 to 65% FTP
4hr 10min @ 65% FTP
10min from 65 to 25% FTP
10min from 25 to 65% FTP4hr 10min @ 65% FTP10min from 65 to 25% FTP
Workout overview

Duration: 4h 30m

Stress points: 188

Zone distribution

Z1: 17m

Z2: 4h 13m

Z3: -

Z4: -

Z5: -

Z6: -

6%
94%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day

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Your First Century» Week 9 »

Day 7

10min from 25 to 75% FTP
1hr 40min @ 75% FTP
30min @ 95% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP1hr 40min @ 75% FTP30min @ 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 2h 30m

Stress points: 157

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: 30m

Z5: -

Z6: -

9%
71%
0%
20%
0%
0%

Building Endurance today! Once warmed up, ride in your Endurance zone. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort.

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Your First Century »

Week 10

Week 10

Workouts: 4

Total duration: 8h 30m

Total stress points: 463

Average workout:

Duration 2h 8m

Stress points 116

Zone distribution

Z1: 1h 15m

Z2: 2h 11m

Z3: 5h

Z4: -

Z5: 2m

Z6: 3m

15%
26%
59%
0%
0%
1%

Your First Century» Week 10 »

Day 1 - Rest

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

This is a rest week. Your metabolism is really starting to ramp up and your body will think that you have another hard week of training coming. This means that you'll be hungry this week as your body tries to fuel up for the work that it thinks is coming. This week is critical to watch your food intake, so resist, resist the urge to over-eat. Drink plenty of water everytime you feel hungry. You could lose 2-5lbs. of fat this week!

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Your First Century» Week 10 »

Day 2

10min from 25 to 75% FTP
40min @ 65% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP40min @ 65% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 39

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!

✓ Available in Zwift View workout More workouts like this

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Your First Century» Week 10 »

Day 3

10min from 25 to 75% FTP
40min @ 65% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP40min @ 65% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 39

Zone distribution

Z1: 14m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

23%
77%
0%
0%
0%
0%

Today is simple, ride the prescribed time your Endurance Zone. Vary your cadence throughout ride and work on pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal. Enjoy the day!

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Your First Century» Week 10 »

Day 5

15min from 25 to 75% FTP
3x 1min @ 120% FTP,
5min @ 50% FTP
3x 30sec @ 105% FTP,
5min @ 50% FTP
30min 30sec @ 65% FTP
10min from 75 to 25% FTP
15min from 25 to 75% FTP3x 1min @ 120% FTP,
5min @ 50% FTP3x 30sec @ 105% FTP,
5min @ 50% FTP30min 30sec @ 65% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 65

Zone distribution

Z1: 47m

Z2: 38m

Z3: -

Z4: -

Z5: 2m

Z6: 3m

53%
42%
0%
0%
2%
3%

PCG classic tune-up - The day before your big ride, you need some little short efforts to make sure your legs will feel good tomorrow. They are so short that they will not adversely impact you for tomorrow, but actually make your legs feel better. Eat extra carbs again today! Not too much standing on the feet today!

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Your First Century» Week 10 »

Day 6 - Century!

5hr free ride
5hr free ride
Workout overview

Duration: 5h

Stress points: 320

Zone distribution

Z1: -

Z2: -

Z3: 5h

Z4: -

Z5: -

Z6: -

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

This is it! You have been training and putting in the time! You are going to do great. Make sure to remember all the tricks you have learned over the last 10 weeks. Drink before you are thirsty, eat before you are hungry! Don't start out too fast and be sure to stop when you need to. Try to finish strong!

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