Save Your Season: 8 Weeks to High Perf Mountain Bike Racing (structured - Power, HR, RPE) MTB

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

Save Your Season: 8 Weeks to High Performance Mountain Bike Racing


written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 structured training plan

Train with the coach of champion Amber Neben and pro Emma Grant!


If you're fast approaching your goal event(s) and realizing your fitness is not where you'd hoped it would be by now, this is the plan for you. It's not too late to save your season! This 8-week training plan is designed for both masters racers and recreational racers, and it includes targets for heart rate, power (Coggan Classic Training Levels), and perceived exertion.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.

Included with your plan:
- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips

Need help loading your structured works to your device or smart trainer?
Click here to read instructions.

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

Sample Day 4
1:30:00
85TSS
FTP MICROBURST INTERVALS (4 x 10) CCZ4

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
4 x 10-Minute Microburst Intervals - 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 5
1:00:00
35TSS
ACTIVE RECOVERY

WU:
10-15 Minutes Warm Up
TARGET: (PW: Z1 / HR: Zone 1 / PE: 2-3 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
---------
MS:
Ride easy (PW: Z1 / HR: Zone 1 / PE: 2-3 )
Cadence: SPIN
---------
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
Cadence: small chain ring

Sample Day 6
2:30:00
125TSS
VO2MAX INTERVALS 6 x 3 CCZ5

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
-----
MS:
6 x 3-Minute VO2Max Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 minutes easy riding between
CADENCE: self selected
Ride all remaining time in endurance zone
-----
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 9
1:30:00
85TSS
SI MAX AEROBIC INTERVALS CCZ5

WU:
10-15 Minutes Warm Up, progressing to Zone 2
TARGET: PW Z2 / HR Z2 / PE 4-5
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS:
7 x 30 Sec Max Sprint Interval
TARGET: MAX! Hard as you can go!
REST: 4:30 active recovery between intervals, pedaling as much as you can around 80-100 watts
CADENCE: self selected
**Ride all remaining time in endurance zone
-----
CD:
Cool Down 5-15 minutes
TARGET: PW Z1 / HR Z1 / PE 2-3
CADENCE: small chain ring

Sample Day 13
2:30:00
135TSS
VO2MAX MICRO-INTERVALS 40/20 CCZ5

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
-------
MS:
4 x 6-Minute VO2Max MicroIntervals - 40 seconds HARD / 20 seconds EASY for a total of 6 minutes to equal one interval.
TARGET: HIGH VO2Max (PW Z5/HR Z5/REP 6-7) for the HARD, spin easy for the EASY.
REST: 5 minutes easy riding between intervals
CADENCE: Self selected
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 27
2:30:00
150TSS
AC POWER BUILDERS CCZ6

WU:
15-20 minutes warm up, progressing to Level 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
-----
MS:
5 x 90-Second Hill Climb Power Building Intervals
TARGET: AC (PW Z6/HR Z5/RPE 8-9)
TERRAIN: 5-8% uphill
REST: Rest for 3 minutes between intervals.
CADENCE: Self selected. Complete the first 75 seconds of each interval seated and in a larger gear then normal, then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
Ride all remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/ HR: Zone 1/PE: 2-3
Cadence: small chain ring

Sample Day 30
1:30:00
85TSS
ANAEROBIC ENDURANCE SPRINTS CCz6

WU:
10-15 Min Warm Up, progressing to Level 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5 ) CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
Anaerobic Endurance Sprints
Sprint as hard as you can from a high tempo speed for 10 seconds, then recover for 1 minute. Go for 20 seconds, recover for another minute, and go again for 30 seconds, etc., until you get to 60 seconds. Each effort is MAX for effort length, with 1 minute of recovery between efforts.
REST; After your 60-second interval, take a 5-10 minute recovery (take your bike for a walk), then go again. When you can't complete a full planned interval, STOP and ride all remaining time in your Endurance zone.
CADENCE: Self Selected, standing or seated
NOTE: If you can only do one block, stop there. Build up over a couple of sessions. When you can do three full blocks, it's time to try something else.
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/ HR: Zone 1/PE: 2-3)
Cadence: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.