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12 Week MTB Full Fitness Plan- Bike Workouts, Advanced Strength and Skills

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12 Week MTB Full Fitness Plan- Bike Workouts, Advanced Strength and Skills


Matt Miller

All plans by this Coach


12 Weeks

Plan Description

This is a full fitness plan for mountain bikers to be done at any point in the season. This plan differs from the other 12 Week Full Fitness Plan on offer on that this particular plan requires some experience strength training and regular access to the gym. If you do not have regular access to gym equipment or you have less experience in the gym, the other plan is a better place to start.

Included in this training plan is:
-Strength training- upper body, lower body and full body workouts are included in a gradual build up. Generally you are in the gym 2x/week
-Bike workouts- there are easy ones and some hard ones; these address what mountain bikers need to work on. All bike workouts can be uploaded to a smart trainer.
-Rest- recovery is important; we build you up and recover properly
-Stretching- we work on your flexibility regularly each week in 20 minute sessions
-Volume- all volume is appropriate. You can go longer as needed and shorten it up if necessary. There are planned additional rides for advanced athletes.
-Fun- there are fun MTB rides planned within this training
-Skills- we work on things like pacing, cornering and braking to help you ride faster with your fitness
-Testing- we regularly reassess your fitness every 4 weeks to see how far you've come

The volume and intensity gradually increase throughout this training plan. After 12 weeks you will be prepared for a great season!

This training plan works great when done ahead of an important race when using the available two-week taper.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
02:40:00 01:45:00
Other x2
00:20:00 00:20:00
Strength x2
01:26:00 01:00:00
Day Off x1
—— ——
MTB x1
01:56:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
02:40:00 01:45:00
00:20:00 00:20:00
01:26:00 01:00:00
Day Off
—— ——
01:56:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr Matt Miller - MTB Performance Scientist & Trainer


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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