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Cross Country MTB race - Intermediate


Thelen Coaching

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10 Weeks

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Plan Description

This is a 10 week, intermediate level mountain bike training plan for a cross country mountain bike race of about 2 hours in duration. The training plan is RPE and HR based, but will work with a power meter as well. The workouts are all time based, with an emphasis on quality of workouts over quantity, as well as skills on the mountain bike. The longest endurance ride is three hours, building up from two hours. You will be riding five days per week, with two interval workouts per week, one skills based ride, a group or endurance ride and the long ride on Sunday.

Structured Workouts are based off of Threshold HR, all other rides should be focused on either skills, pacing or riding without having to constantly stare at monitors.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:40 hrs 3:00 hrs
Other x2
1:36 hrs 1:00 hrs
Strength x2
0:57 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
7:40 hrs 3:00 hrs
1:36 hrs 1:00 hrs
0:57 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

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