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RideLondon takes place from 27 to 29 May 2022. Find out more about the 100-mile ride!
Riders take part in RideLondon

Training

27-01-2022
6

mins

100-mile training plan

Get in the zone


You’ll see that our training plan also mentions zones! These go from 1 to 7 and refer to the amount of effort we recommend you put into a session: 

 

ZONE

1

2

3

4

5

6 7
EFFORT

Easy peasy

OK

Moderate

Getting harder now...

Difficult

Yikes – this is starting to hurt

That was TOUGH!

Training tips

  • If you’re not feeling yourself, don’t push yourself to do a set session, and consider doing some lighter cross-training or taking a rest day instead. Remember, rest really is best – especially if it means escaping a pesky injury.
  • Talking of rest, our training plan makes space for two rest days a week. If you’re itching to move on any of these days, then you’re free to go for a ride or do some cross-training – but try to keep it nice and easy.
  • Don’t have time for long rides on Sundays? Don’t worry. You can rejig the different sessions to the days that suit you (although we do advise spreading out your harder efforts to give yourself time to recover!).


The 12-week plan

  

WEEK

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

10 min WU (zone 1 / 2)

 

2 x 10 min efforts (zone 3 / 4) with 5 min recoveries

 

10 min CD (zone 1 / 2)

45 min endurance ride (zone 2 / 3)

 

Cross-training

Rest

10 min WU (zone 1 / 2)

 

35 min endurance ride incl. 3 x 5 min threshold efforts

 

10 min CD (zone 1 / 2)

1 hr endurance ride (zone 2 / 3)

 

2

Rest

10 min WU (zone 1 / 2)

 

3 x 6 min efforts (zone 4) with 2 min recoveries 

 

20 min tempo ride (zone 3)

 

10 min CD (zone 1 / 2)

50 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

35 min endurance ride incl. 3 x 6 min threshold efforts

 

10 min CD (zone 1 / 2)

1 hr 15 min endurance ride (zone 2 / 3)

3

Rest

10 min WU (zone 1 / 2)

 

12 x 1 min surges (zone 6) with 75 sec recoveries 

 

15 min tempo ride (zone 3)

 

10 min CD (zone 1 / 2)

1 hr endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

40 min endurance ride incl. 4 x 5 min threshold efforts

 

10 min CD (zone 1 / 2)

1 hr 45 min endurance ride (zone 2 / 3)

4

Rest

10 min WU (zone 1 / 2)

 

8 x 1 min intervals (zone 6 / 7) with 75 sec recoveries. Rest for 10 min and repeat 

 

10 min tempo ride (zone 3)

 

10 min CD (zone 1 / 2)

1 hr 15 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

45 min endurance ride incl. 3 x 8 min threshold efforts

 

10 min CD (zone 1 / 2)

2 hr 15 min endurance ride (zone 2 / 3)

5

Rest

10 min WU (zone 1 / 2)

 

5 x 6 min efforts (zone 4) with 2 min recoveries 

 

15 min tempo ride (zone 3) 

 

10 min CD (zone 1 / 2)

1 hr 15 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

1 hr endurance ride incl. 2 x 10 min threshold efforts

 

10 min CD (zone 1 / 2)

3 hr endurance ride (zone 2 / 3)

6

Rest

10 min WU (zone 1 / 2)

 

5 x 6 min efforts (zone 4 / 5) with 2 min recoveries 

 

20 min tempo ride (zone 3) 

 

10 min CD (zone 1 / 2)

1 hr 15 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

1 hr endurance ride incl. 2 x 15 min threshold efforts

 

10 min CD (zone 1 / 2)

3 hr 30 min endurance ride (zone 2 / 3)

7

Rest

10 min WU (zone 1 / 2)

 

3 x 9 min efforts (zone 4) with 2 min recoveries 

 

40 min endurance ride (zone 2 / 3)

 

10 min CD (zone 1 / 2)

1 hr 15 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

1 hr endurance ride incl. 4 x 8 min threshold efforts

 

10 min CD (zone 1 / 2)

4 hr endurance ride (zone 2 / 3)

8

Rest

10 min WU (zone 1 / 2)

 

45 min tempo ride (zone 3 / 4)

 

10 min CD (zone 1 / 2)

1 hr endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

20 min endurance ride (zone 2)

 

25 min threshold ride (zone 6)

 

10 min CD (zone 1 / 2)

4 hr endurance ride (zone 2 / 3)

9

Rest

10 min WU (zone 1 / 2)

 

45 min tempo ride (zone 4)

 

10 min CD (zone 1 / 2)

1 hr endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

20 min endurance ride (zone 2)

 

20 min tempo ride (zone 3 / 4)

 

20 min threshold ride (zone 6)

 

10 min CD (zone 1 / 2)

3 hr 30 min endurance ride (zone 2 / 3)

10

Rest

10 min WU (zone 1 / 2)

 

60 min tempo ride (zone 3 / 4)

 

10 min CD (zone 1 / 2)

50 min endurance ride (zone 2 / 3)

Cross-training

Rest

10 min WU (zone 1 / 2)

 

20 min endurance ride (zone 2)

 

20 min tempo ride (zone 3 / 4)

 

10 min threshold ride (zone 6)

 

10 min CD (zone 1 / 2)

2 hr 30 min endurance ride (zone 2 / 3)

11

Rest

10 min WU (zone 1 / 2)

 

40 min endurance ride incl. 3 x 5 sec sprints (zone 7)

 

10 min CD (zone 1 / 2)

50 min endurance ride (zone 2 / 3)

Cross-training

Rest

Rest or go for an easy cycle

1 hr 30 min endurance ride (zone 2 / 3)

12

Rest

10 min WU (zone 1 / 2)

 

3 x 15 min tempo efforts (zone 3) with 3 min recoveries

 

10 min CD (zone 1 / 2)

45 min endurance ride (zone 2 / 3)

Cross-training

Rest

Rest or go for an easy cycle

It’s time to put your training into practice – have fun out there!