10-week plan for a XCO MTB race, designed for an experienced rider who already has a solid training base (10 hrs. week) and an established FTP. Each week includes 6 cycling workouts and a rest day, with an extra rest day during the recovery week.
First block focuses on increasing threshold and durability, gradually building for four weeks, then a recovery week. Second block shifts to increasing VO2 max, with a three week build, then taper week and race week. Training days can be shifted around to fit individual schedules. Each week includes workouts specifically designed to be done on the MTB, the other workouts (i.e. intervals) can be done on any bike with a power meter.
HSU Cycling is a varsity collegiate program in Abilene, Texas.