Training plan guide

Gravel training plan

Train the endurance, race-pace power and bike handling that a 50 to 100 mile gravel race asks for.

⏱ 12 weeksRiders with 2 to 4 hours a week of base, targeting a 50 to 100 mile gravel event.

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

Overview

Gravel racing asks for three things: a deep aerobic engine, the sustained power to grind long climbs and rough sectors, and the skills to stay smooth on loose ground. Long rides do most of the work. Around them you add tempo and threshold to lift your race pace, plus at least one ride a week on real gravel so your handling catches up to your fitness.

Twelve weeks is a common length. Roughly four weeks of aerobic base and saddle time, five weeks of build with race-pace intensity and surface work, then a two-week peak and taper to arrive fresher. Some riders also add a short strength block early on.

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 1-4

Aerobic endurance, saddle time, early strength, easy gravel skills.

Build

Weeks 5-9

Sweet spot and threshold at race pace, plus mixed-surface rides.

Peak and taper

Weeks 10-12

Sharpen with race-specific efforts, 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)

ThuOver-unders or threshold 2x15 min

FriRest or easy spin

SatLong gravel ride 3-5 h (mixed surface)

SunEndurance 2 h plus skills practice

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

Long gravel ride

Build toward event duration on real gravel, so you train endurance, fuelling and handling at once.

Sweet spot intervals

3x12 to 15 min at 88-94% FTP for the muscular endurance long gravel rewards.

Open the workout: Sweet Spot 3×12 →

Over-unders

3 sets of 3 min at 95% then 1 min at 105% FTP, to handle the repeated surges over rough sectors.

Tips to get it right

Ride at least one session a week on the surface and tyres you plan to race. Skills matter as much as fitness on gravel.
Practise self-support on your long rides: fuelling (60 to 90 g of carbs per hour), hydration and basic repairs.
If your race has decisive climbs or sectors, convert the GPS route into an indoor session and train the exact demands.

Frequently asked questions

How long should a gravel training plan be?

Twelve weeks is standard: about four weeks of base, five of build, and a two-week peak and taper. If you already have a solid base you can shorten it to eight weeks.

How many hours a week do I need for a gravel race?

It depends on the event length and your background. The sample week in this guide is built around one long weekend ride, and the 6, 8 and 10 hours a week pages show how a fixed number of hours can be split. Regular weeks and time on real gravel matter more than the odd big week.