Training plan

Gravel training plan

Build the endurance, race-pace power and bike handling to finish a 50 to 100 mile gravel race strong.

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

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 the usual 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 so you turn up fresh. A short strength block early on also helps you hold form over long, rough days.

How the plan is structured

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

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.

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?

Most riders prepare well on 5 to 10 hours a week, built around one long weekend ride. Consistency and time on real gravel matter more than the odd big week.

Do I need to train on gravel specifically?

Yes. Fit in at least one mixed-surface ride a week. Handling, pacing on loose ground and self-support are skills you can only build off-road.

Related training plans

FTP builder plan →Gran fondo plan →

Want the deeper background? Read the full Gravel training plan article.

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