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!
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.