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MTB XCO 12 week Base builder plan - Beginner - RPE

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MTB XCO 12 week Base builder plan - Beginner - RPE

Author

Andrew Watson

All plans by this Coach

Length

12 Weeks

Plan Description

This beginner base season XC plan is built using RPE(rate of perceived exertion) workouts range from 45 minutes to 2 hours long for MTB racers who are targeting XCO races from 60-90 minutes long. This exact same plan is also available prescribed by heart rate or by power in my training plan library.

The focus of this plan is to build your aerobic fitness progressively while also building specifc XCO capacity to handle the unique demands of the cross country olympic distance. This plan also includes dedicated time to practice you mountain bike skills.

This is a great plan to start your training season off with in the late fall or early winter. This plan uses a 3 week training cycle of 2 weeks ON and 1 Week recovery.

Once complete check out the 6 week MTB Build plan to continue to progress towards your race season.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x3
02:04:00 01:30:00
Bike x3
03:22:00 02:00:00
Strength x2
00:50:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
MTB
02:04:00 01:30:00
Bike
03:22:00 02:00:00
Strength
00:50:00 00:30:00

Training Load By Week


Andrew Watson

AWI Coaching

Andrew Watson coaching philosophy is athlete centered and based on scientific training methods with a focus on progression, consistency and attainable goal setting. Andrew utilizes Heart Rate, Power and muscle oxygen sensor data to prescribe individualized training programs and WKO to review data.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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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