MTB CROSS-COUNTRY (XCO) - Specific Preparation - 8-Week Plan - 6-9H/Week
MTB CROSS-COUNTRY (XCO) - Specific Preparation - 8-Week Plan - 6-9H/Week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
What does this plan do?
This is an 8-week plan designed to build key fitness attributes needed for success in Olympic-Distance MTB cross-country (XCO) racing or other MTB races lasting between 1-2 hours in duration. These key attributes include threshold power, VO2max, anaerobic capacity, and sprint repeatability. The plan also includes prompts to work on MTB-specific bike-handling and race nutrition strategies. It's designed to run up to the start of the MTB race season, but we do also include advice on how to continue training through the season itself.
Who is this plan for?
This plan is for moderately trained cyclists, who have already spent at least 2-3 months working on their aerobic base fitness. Any of our 'autumn/winter', 'endurance' or 'threshold' plans would be particularly good precursors to this plan.
The plan is geared towards MTB events that last between roughly 1-2 hours.
Key Features
We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.
This plan includes:
- A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary
- Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode
- FTP testing to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes
- Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers
- Notes summarising the week's training and key sessions, so that you always know where your training is heading
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
04:49:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
|
MTB
x2
|
02:52:00 | 02:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:49:00 | 03:00:00 | |
|
|
—— | —— | |
|
|
02:52:00 | 02:45:00 |
Training Load By Week
- 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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