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4 Week Block for XC or Enduro Racers. 3 weekdays/week. Smart Trainer Optimized

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4 Week Block for XC or Enduro Racers. 3 weekdays/week. Smart Trainer Optimized

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

Length

4 Weeks

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

**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!**
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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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x3
03:26:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Bike
03:26:00 02:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr Matt Miller - World-leading MTB Scientist

MTB PhD

Dr 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 and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Matt has 20 years of race experience, including at the elite level in XC and EWS races. He has worked with riders from beginner all the way to the top of the 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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