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BUILD - MTB XCO - Mountain Bike Races Under 3 hours

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BUILD - MTB XCO - Mountain Bike Races Under 3 hours


Peter Glassford

All plans by this Coach


13 Weeks

Plan Description

This plan is best applied 8-12 weeks ahead of your goal of Cross-Country or 'XCO' mountain bike race under 3 hours. It focuses on developing speed and off-road proficiency.

Ideally, you will have completed a general preparation or 'base' phase to establish fitness and cycling skills before this more specific block of training. It is appropriate for riders who have raced and trained before (intermediate/advanced)

If your race is further away consider the Offroad Base Plan

The plan can be adjusted from ~6-15 hours per week, more restrictive or larger volume plans are best done as 100% made for you 3 month plans (see below)

It includes guidance for heart rate and RPE and occasionally power but is very focused on MTB riding fast so power is not emphasized or required.

Do you have an Irregular Schedule or Want a Custom Training Plan?

Consummate Athlete offers a 3 months Made For You Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account

Learn about 3 Month Plans

Please feel free to email me for more details

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:06:00 05:00:00
Other x1
00:05:00 00:30:00
Custom x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
09:06:00 05:00:00
00:05:00 00:30:00
00:35:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coach - Ontario, Canada ~

Consummate Athlete - Cycling Coaching

Peter Glassford is a Mountain Bike Coach from Ontario, Canada

His business, Consummate Athlete helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community! Our website offers articles and a podcast for anyone interested in a different perspective on endurance training as an adult.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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