Browse More Plans

4 Week Block for XC or Enduro Racers. 4 days/week. Heart Rate + Trail Optimized

Browse More Plans

4 Week Block for XC or Enduro Racers. 4 days/week. Heart Rate + Trail Optimized



All plans by this Coach


4 Weeks

Plan Description

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?

This plan is one 4-week block that addresses all of these questions. These are the same kinds of workouts that I use with professional and beginner athletes.

This plan works on specific fitness limiters for both XC and Enduro Racers in only 4 days of the week. Of these 4 days two are fun trail rides and two are specific interval sessions! It's awesome! This is especially good for those with limited time available to exercise.

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 training with heart rate, and each workout delivers specific heart rate zones to utilize for maximum benefit.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Bike x2
01:48:00 01:00:00
MTB x2
03:15:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:48:00 01:00:00
03:15:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Matt Miller - World-leading MTB Scientist


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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$59.99 - Buy Now