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



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4 Weeks

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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?

This plan is one 4-week block that addresses all of these questions. These are the same kinds of workouts that I use with professional and beginner athletes.

This plan works on specific fitness limiters for both XC and Enduro Racers in only 4 days of the week. Of these 4 days, two are fun trail rides and two are specific interval sessions! It's awesome! This is especially good for those with limited time available to exercise.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Bike x2
1:48 hrs 1:00 hrs
MTB x2
3:15 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
1:48 hrs 1:00 hrs
3:15 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dr Matt Miller - World-leading MTB Scientist


Dr Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road cycling. He has over 20 international publications and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.

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