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8 Week MTB Prep Plan for XC or Enduro | 3 days/wk | Smart + HIIT Home Strength 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

9 Weeks

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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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 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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Other x2
0:35 hrs 0:20 hrs
Bike x2
1:55 hrs 1:35 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Other
0:35 hrs 0:20 hrs
Bike
1:55 hrs 1:35 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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