8 Week MTB Prep Plan for XC or Enduro | 3 days/wk | Smart + HIIT Home Strength Optimized
Matt MillerAll plans by this Coach
This is an intense plan to prepare you for the trails in 3 days/week. It is expected that you already have a good foundation of fitness on the bike and that you are prepared for some home strength workouts.
The first 3 weeks gradually build you up, with the 3rd week being the toughest. You will start with our super popular home strength workout (with video support) to get stronger overall, and finish with some plyometrics by week 3. At the same time, you'll gradually build up your bike workouts until the 3rd week with repeat 30s efforts.
Then you recover for a week.
In the final block, every week starts with a HIIT home workout that we have trialed around the globe. Everyone has a love/hate with these workouts! Since they are so hard, they are pretty short. This is reflected on the bike in the rest of the training week and the following weeks. In the plan overall, week 5 is very hard since you are so fresh. While the bike workouts remain tough, they taper down overall to compensate for the high intensity strength work.
By week 8 you will be fizzing to hit the trails!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x4
|0:35 hrs||0:20 hrs|
|1:55 hrs||1:35 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:35 hrs||0:20 hrs|
||1:55 hrs||1:35 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?