MTB PhDAll plans by this Coach
**Note: this plan is a follow on plan to one of the most popular 3 day/week plans, but puts all the workouts within the weekdays so that you are fully flexible for the weekends!**
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?
The 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.
This plan is unique in that it is only 3 days per week. The other days are left open for either resting or other activities. For many, this means the rest of the time is open to living!
Therefore, this program is designed specifically for those who have less time available due to a busy life. This program will work on specific fitness limiters for both XC or Enduro racers.
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x4
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.