Training plan guide

Gran fondo training plan

Periodized prep for long, hilly rides, with endurance and climbing work.

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

Preview my gran fondo planFree preview: week 1 unlocked. Full schedule with PRO.

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 to use this guide

The phases, sample week and workouts below illustrate an approach to this goal. This guide is not a ready-made plan in the TrainCraft library. Compare it with your current training and use the app to browse available plans or build a custom one.

Product details checked 22 September 2026

Example training structure

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

How many hours a week?

The sample week above is one way to lay out this goal. If you plan around a fixed number of hours, these example weeks show how 6, 8 or 10 hours can be split between a long ride, quality sessions and easy riding, using workouts from the public library.

6 hours a week: example week →8 hours a week: example week →10 hours a week: example week →

Key workouts

Sweet spot intervals

3x12 to 15 min at 88-94% FTP. A time-efficient way to build muscular endurance.

Open the workout: Sweet Spot 3×12 →

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.

Open the workout: Threshold 2×20 →

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 a common pacing mistake.

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?

This guide is written for roughly 5 to 10 hours a week, built around a long weekend ride. The 6, 8 and 10 hours a week pages show example weeks at each volume. Regular weeks matter more than occasional huge ones.

Can TrainCraft adapt the plan if I miss sessions?

Training plans are part of PRO. With PRO AI, TrainCraft can suggest changes to an active plan based on your training load, fitness and fatigue, for example after missed sessions. You review each suggestion and decide whether to apply it.

Can I train for a gran fondo on an indoor trainer?

Yes. Midweek interval workouts and sweet spot sessions are often easier to control on an indoor trainer because there are no interruptions or descents. Pair indoor structured workouts during the week with longer weekend rides outside to practise bike handling, pacing and fuelling.