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

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

Author

MTB PhD

All plans by this Coach

Length

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

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week

Stats

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
—— ——
Bike
01:48:00 01:00:00
MTB
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 - MTB Performance Scientist & Trainer

MTB PhD

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 focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH 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.

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