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8 Week Advanced Endurance & Strength Plan for XC or Enduro. Smart + Gym 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

Matt Miller

All plans by this Coach
No Ratings

Length

8 Weeks

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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.

Plan Description

This is a fantastic plan to help you build up your endurance and strength at the same time. This plan works great pre-season or even in-season when endurance and strength are your limiters. The biggest gains with this plan will occur when you are able to maintain a low enough intensity during the endurance rides; therefore, it is most excellent to apply this plan when you have less time to ride trails, which get pretty intense very often.

This plan will not crush you or drive you in to the ground. You will instead be challenged with regular endurance riding and strength training. All bike workouts have downloadable smart trainer files, which work even if you don't have a smart trainer as these offer a good workout description or can be used with your power meter (or even heart rate monitor by sticking within the prescribed zone).

Once you finish this plan, you will be in a very good position to pick up with the 4-week MTB block and 2 week taper in to your event.

This plan is recommended for advanced mountain bikers who have some experience in the gym.

To learn more or gain access to all plans, check out smartmtbtraining.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
5:28 hrs 4:00 hrs
Other x2
0:34 hrs 0:20 hrs
Strength x2
2:05 hrs 1:00 hrs
Day Off x1
—— ——
Rowing x1
0:26 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:28 hrs 4:00 hrs
Other
0:34 hrs 0:20 hrs
Strength
2:05 hrs 1:00 hrs
Day Off
—— ——
Rowing
0:26 hrs 0:35 hrs

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 cycling. 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). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.

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