This programme is designed to assist anyone who wishes to regain their Mountain Bike fitness.

Each week has a 4 to 6 hour volume that is periodized from week 1 to week 4.

You should have some prior fitness as well as experience riding and utilizing an indoor trainer.

This strategy considers Duration, Intensity, Volume, and Recovery.

These programs work with all smart trainers and external cycling apps such as Rouvy and Zwift.

For indoor sessions, programs are power-based (watts). Riding outside will be evaluated on Active Endurance and heart rate (HR).

To begin these programs, you should be aware of your functional Threshold Power (FTP). 

In the first week, you will be testing your FTP with a 2x8-minute Peak Power Output.

All indoor exercise regimens last between 40 and 60 minutes.

Sessions are organized in this manner. On weekends, the time is for active endurance and is intended to improve and practice your mountain bike skills rather than going on the road or on the indoor trainer.

All indoor sessions during the week are designed to progress through the zones of active recovery, endurance, Vo2 and neuromuscular intervals.

If you have any questions about these programs, please contact admin@pure-sci.com for a more detailed strategy to help you reach your endurance goals.

For further information, please see www.pure-sci.com.