Mountain Bike Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

5 MTB, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking intermediate tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

4 week intermediate plan. 3 week build 1 week recovery with event scheduled at the end of the recovery week.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:57

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

2:00:00
80TSS
Bike

Keep this cycle steady

Sample Day 2

1:30:00
100TSS
Bike

Anaerobic Endurance intervals
30 min warm up

Flat. 2-3 x 8-12 second CP0.2 sprints (3-5 minute recoveries). Then 4-5 x 3 minutes at CP6 (3 minute recoveries) & 2-3 more sprints. High cadence. Aero position.
20 min warm down

Sample Day 3

1:30:00
128TSS
Bike

Hill Cruise Intervals
20 min spin warm up
Off road, climb a steep 3-5 minute hill 5 times at CP12 about 20 minutes of climbing total. 60+ rpm.
20 min easy warm down

Sample Day 5

1:30:00
51.2TSS
Bike

Building intervals off road

Sample Day 6

2:00:00
90TSS
Bike

Aerobic long intervals
After warming-up simulate 2 brief starts from a standing position by going 20 seconds at near max effort with about 2 minutes of recovery spinning. Then go to a moderate to steep grade hill (6-8%) and do 4-5 x 3 minutes to the 5b HR zone. Recover for 3 minutes on the descent between each. Cool down.

Sample Day 7

0:20:00
Stretch

20 min stretch with 5 min foam roll- legs, glutes & back

Sample Day 8

2:15:00
115TSS
Bike

AE reps hills off-road
45 min easy warm up
On a STEEP hill run 5 x 90 seconds carrying the bike on your shoulder. Perceived exertion is 8-9 on a 10-point scale. Recover by riding easily for 3-5 minutes between each interval
30 min in zone 2 steady followed by 15 min easy warm down

Mountain Bike Plan

$19.90 - Buy Now