Train for your cross-country mountain bike race with a structured 8 week plan built for riders with 7 to 9 hours a week. This is the complete preparation for a 90 minute to two hour XCO race, building the VO2 power, the punchy repeatable surges, the sustained climbing strength and the deep endurance base that let you nail the start loop and keep driving the climbs to the line. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Amateur and enthusiast cyclists preparing for a cross-country mountain bike race or a technical off-road event. If you can train seven to nine hours a week and want to arrive at the grid fit, fast and durable, this plan is built for you.

HOW IT PROGRESSES. Day one is an FTP test that calibrates every target. Weeks one to three build VO2 and threshold power, start-loop work and race simulations on a strong endurance base. Week four recovers. Weeks five and six extend and peak with longer race rehearsals and a two hour full dress rehearsal. Weeks seven and eight sharpen and taper into your race, which replaces the final day.

WHAT MAKES IT DIFFERENT. Every session is genuinely distinct, from 5x3, 4x4 and 6x2 VO2 intervals to 30/15 repeats, over-under ladders, start-loop repeats, climb attack-and-hold, punch-and-recover reps, technical torque surges and full race simulations. Each ride carries a six part description, a pre-activity note and one verified academic reference, so you always know what you are training and why.

WHAT TO EXPECT EACH WEEK. Around seven to nine hours across roughly six rides, Mondays rest, two to three hard interval or race-simulation days, climbing strength and technical work, endurance to build durability, and one long technical ride. You will finish able to punch, climb and repeat, exactly what cross-country racing demands.