12 Week MTB General/Race Plan- Export friendly to Zwift and 3rd party apps

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12 Week MTB General/Race Plan- Export friendly to Zwift and 3rd party apps


Kyle McFarland, USAT, USAC, ACSM

All plans by this Coach


12 Weeks

Typical Week

4 Bike

Longest Workout

3:09 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters weightloss power based

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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Includes Structured Workouts

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

Learn More about Structured Workouts.

This 12 week training plan is designed specifically for the winter/off season for any rider who has an early season race, or just wants to start the outdoor season with strength and durability. Similarly, this plan can be used for any rider/racer who has at least 12 weeks to train prior to race day.

This training cycle is designed for use with a power trainer, or power meter and is based off the athletes FTP. It has also been built to be compatible with popular training apps such as Zwift, TrainerRoad, Rouvy, and can be used with your Garmin/Wahoo bike computers as well. Most sessions are 90min in length with longer weekend rides as we get closer to the completion of the program.

This 12 week training plan can easily be upgraded to our monthly personal coaching plans if you feel that you want a bit more attention and some supplemental sessions and strength sessions.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:17

Kyle McFarland

White Pine Athletics

As a coach certified under USA Cycling, USA Triathlon, and the American College of Sports Medicine, I believe in training protocols that are science-based and research-driven. I want to help my clients apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions. I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.

Sample Day 1

White Pine Athletics -MTB 1.1

Sample Day 2

White Pine Athletics -MTB 1.2 (Easy)

Sample Day 3

White Pine Athletics -MTB 1.3

Sample Day 5

White Pine Athletics -MTB 1.4

Sample Day 6

White Pine Athletics -MTB 1.5 (Long)

Sample Day 7

FTP Test If You Don't Know FTP Yet

Utilize your trainers software and run through their FTP test.

If you do not have an FTP test in your app perform the following

Sample Day 8

White Pine Athletics -MTB 2.1

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