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30 Minutes Per Day for 30 Days MTB Training- Gym and Bike

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MTB PhD

All plans by this Coach
No Ratings

Length

5 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

How do you train if you want to be consistent and lose weight?

You can go out and go hard every day, but this will leave you tired and burnt out. You can do the same exercise every day, but this will get boring.

This training plan is designed for the cyclist, mountain biker, or enthusiast to get consistent training in, and successfully gain enough fitness to follow a normal training routine.

There is a workout each and every day, but they won't ruin you or drive you in to the ground. At only 30 minutes per day, and with nothing insanely intense, you can be consistent--this is the number one way to help you get on track to meet your goals. And with only 3.5 hours to commit every week, anyone will have enough time to do this!

These are some of the same gym and bike workouts I use with my professional and amateur athletes...except shortened to fit in only 30 minutes per day for 30 straight days.

For the strength workouts--don't worry! You don't need to go to the gym! You can get most of this done at home with no equipment!

And for the bike workouts, you can either follow the intensity guidelines, or download the supplied files each day to your smart trainer or Zwift.

The workouts are well-suited for both XC and Enduro racers, and you will be able to join in on any standard training program--and have the confidence to do so-- after completing this plan!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
2:12 hrs 0:30 hrs
Strengthx2
0:48 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
2:12 hrs 0:30 hrs
Strength
0:48 hrs 0:30 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

MTB PhD

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.