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SINGLE SPEED Cross Country Mountain Bike Base Training Plan

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SINGLE SPEED Cross Country Mountain Bike Base Training Plan


Lynda Wallenfels

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12 Weeks

Plan Description

LW Coaching SINGLE SPEED Cross Country Mountain Bike Base Training Plan

This 12 week Base training plan is designed for the SINGLE SPEED specific cross country racer. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other useful training tools are a selection of gear ratios for your SS, a geared road or mountain bike and a power meter. A power meter can be used with this plan and is a great advantage but is not required to follow the training plan. Power training (watts) guidelines are included in specific workouts.

This training plan develops Single Speed specific base fitness. Rap 'n coast workouts, tuck n' coast speed sessions, standing tempo sessions, strength training, technical skills work and more are all part of this training plan.

When you have completed this plan, progress on to the 12 week LW Coaching SINGLE SPEED Build, Peak and Race plan to bring your top end fitness up to a race season peak. Schedule this second plan to finish on your most important race.

Visit the LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
08:14:00 03:45:00
Strength x3
02:30:00 01:00:00
Bike x2
01:50:00 01:30:00
Other x2
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
08:14:00 03:45:00
02:30:00 01:00:00
01:50:00 01:30:00
00:10:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our website and give our LW Coaching mountain bike training plan finder App a try to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See or contact

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  • 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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