100 km cycling event in 4h
10-week plan to complete 100 km in 4 hours. For cyclists who can already ride 50–60 km and want to build endurance and consistency.
Prerequisites
- ✓Regular 50–60 km long rides
- ✓Ride 2h comfortably
- ✓At least 3 rides per week
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Rest
1h easy endurance, cadence 85-90 rpm
Rest or mobility
1h with 3×5 min at 75% MHR (3 min recovery)
Rest
2h at 65-70% MHR
Active recovery
Rest
1h10 easy endurance with 30s/30s surges (×8)
Rest
1h15: 4×6 min at 78% MHR
Rest
2h30 at 65-70% MHR, practice nutrition
Rest
Rest
1h with 6 hill repeats (3-5 min each)
Rest
1h20: 2×15 min at 78% MHR (5 min recovery)
Rest
2h45 on varied roads (climbs included)
Active recovery
Rest
50 min easy endurance
Rest
1h easy with 2×5 min at 75% MHR
Rest
1h45 easy ride
Full rest
Rest
1h15 with 20 min at 80% MHR in the middle
Rest
1h30: 3×10 min at 80% MHR (3 min recovery)
Rest
70 km at target pace (simulation)
Rest
Rest
1h20 easy endurance + 4×3 min sustained effort
Rest
1h30: 2×20 min at 78-80% MHR
Rest
3h30 — 80-85 km varied terrain, nutrition tested
Active recovery, easy legs
Rest
55 min easy spinning
Rest
1h with 2×8 min at 75% MHR
Rest
2h easy ride
Full rest
Rest
1h15 with threshold intervals
Rest
1h easy recovery ride
Rest
100 km at target pace — race-day nutrition, similar course if possible
Full rest, recovery is priority
Rest
1h with 3×4 min at race pace
Rest
50 min easy endurance + 2×3 min brisk
Rest
1h30 easy, save the legs
Rest
Rest
40 min very easy + 3×1 min at race pace
Rest, bike check (tires, brakes, derailleur)
Rest
25 min very easy spinning
Rest, carb-loading meal, sleep
🚴 100 km — Pace yourself, fuel well, enjoy!
Training tips
- 1.Nutrition is key over 100 km: 60 g carbs/hour from hour two onward.
- 2.Group riding helps — drafting saves 20–30% energy.
- 3.Vary your sessions: easy, intervals, climbs, long ride.
- 4.Don't sprint at the start — pacing makes all the difference.
Frequently Asked Questions
Do I need a power meter?
No, a heart rate monitor is enough. A power meter is a bonus for optimizing intensity but not essential.
How do I prevent cramps over 100 km?
Regular hydration (water + electrolytes), proper nutrition, and adequate training. Cramps often come from sodium deficit or under-preparation.