GRAN FONDO TRAINING PLAN — MOUNTAINS AND DISTANCE.
100+ km and several thousand metres of climbing. Long Z2 rides as the base, threshold work for the climbs, sweet spot for cruising pace. A periodised build over 12–16 weeks up to race day.
Summitflow Pace for Cycling · Gran fondo
Long Z2 rides
Aerobic base as the backbone. 3–6 h rides during the build, periodised with recovery.
Climbing specifics
Threshold intervals and sweet-spot repeats simulate the climbs on race day.
Coggan zones Z1–Z7
Power-based using Coggan Classic. FTP updates every 6–8 weeks.
Sweet-spot work
88–94 % FTP intervals as an efficiency lever. A high training effect for every hour you invest.
Block periodisation
4-week cycles alternating volume and intensity weeks. Recovery as a must.
Race-specific peak
In the final 4 weeks, long rides matched to your race profile, with climbing intervals.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
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