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4 Week Block for XC or Enduro Racers. Smart Trainer + Trail Optimized

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4 Week Block for XC or Enduro Racers. Smart Trainer + Trail Optimized



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4 Weeks

Plan Description

For many mountain bikers, training is a bit of a mystery. And a lot of us have the same kinds of questions for training.

What weaknesses should I be addressing in my fitness training? How should a typical week look? How many weeks in a row should I do this? When should I rest? Should I be training different for Enduro than for XC?

This plan is one 4-week block that addresses all of these questions, no matter what level you are at. These are the same kinds of workouts that I use with professional and beginner athletes.

First, you will test your fitness. The plan then goes on through 3 full weeks of training. The plan finishes with a structured recovery week and a post-training fitness test.

This particular plan is optimized for your smart trainer as the workouts will sync directly! You can also use you power meter. Or you can utilize your heart rate zones based on the power prescriptions for each day.

This plan also allows for FUN MOUNTAIN BIKE RIDES -- because training should be fun!

The workouts are well-suited for both XC and Enduro racers, with the main difference being the race simulation days.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:29:00 02:00:00
MTB x2
03:30:00 02:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:29:00 02:00:00
03:30:00 02:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr Matt Miller - MTB Performance Scientist & Trainer


Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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