Training plan

Gran fondo training plan

Periodized prep for long, hilly rides. Build the endurance and climbing legs to finish strong.

⏱ 12 weeksEnthusiasts targeting a 100 to 160 km event with plenty of climbing, training 5 to 10 hours a week.

Overview

A gran fondo rewards deep aerobic endurance and the ability to climb again and again without blowing up. Getting there is less about riding more and more about riding with structure: build a large aerobic base first, then add sustained tempo and threshold work that matches the demands of long climbs.

A 12-week block works well. Around six weeks building base and muscular endurance, four weeks of event-specific climbing and sustained efforts, then two weeks to sharpen and taper so you arrive fresh.

How the plan is structured

Base

Weeks 1-6

Aerobic endurance, long rides, sweet spot muscular endurance.

Build

Weeks 7-10

Sustained threshold and long climbs at event intensity.

Peak and taper

Weeks 11-12

Sharpen with short intensity, then cut volume to freshen up.

A sample training week

MonRest or easy spin

TueSweet spot 3x12 min (88-94% FTP)

WedEndurance 60-90 min (zone 2)

ThuThreshold 2x20 min or hill repeats

FriRest or easy spin

SatLong ride 3-5 h with climbing

SunEndurance 2-3 h, some tempo

Key workouts

Sweet spot intervals

3x12 to 15 min at 88-94% FTP. The highest-return work for building muscular endurance.

Long climbs at threshold

2 to 3 sets of 15 to 20 min at 95-105% FTP on a real or simulated climb, to rehearse event efforts.

Progressive long ride

A weekly long ride growing toward event duration, with the last hour lifted to tempo.

Tips to get it right

Practise your event-day fuelling on the long rides. Aim for 60 to 90 g of carbs per hour.
If your fondo has decisive climbs, rehearse them: convert the GPS route into an indoor session and train the gradients.
Work on descending and pacing too. Going too hard on the early climbs is the mistake most fondo riders make.

Frequently asked questions

How long should a gran fondo training plan be?

Twelve weeks is a strong default: about six weeks of base, four of event-specific build, and a two-week peak and taper. With good base fitness you can shorten the base phase.

How many hours a week do I need?

Most enthusiasts do well on 5 to 10 hours a week. Consistency and a long weekend ride matter more than occasional huge weeks.

Can TrainCraft adapt the plan if I miss sessions?

Yes. Build the plan in TrainCraft and it rebuilds around your current fitness and fatigue (CTL, ATL, TSB) when life gets in the way, so a missed week does not derail your event.

Related training plans

Century (100 mi) plan →FTP builder plan →

Ready to build your gran fondo plan?

Create it in TrainCraft and it adapts around your fitness and fatigue when life gets in the way.

Build this plan free