Perform a 20 minute test or complete a field test to determine your current level of fitness. Please download the attachment for all of the details on how to do this.

3 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little. Recover between efforts and ride the rest of the duration of the ride at zone 2

As part of a Trail Endurance ride ride some downhill sections without pedalling. Ride fast and smooth but resist the temptation to pedal out of corners and on smooth straights. Instead focus on body position and look for rollers, berms and trail features you can 'pump' for speed. The rest of your ride should be spent riding at zone 2 and drifting to zone 3 on the climbs.

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
During Session focus on Technical Climbing and wheelies

4 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs
Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little.
Recover between efforts and ride the rest of the duration of the ride at zone 2

As part of a Trail Endurance ride ride some downhill sections without pedalling. Ride fast and smooth but resist the temptation to pedal out of corners and on smooth straights. Instead focus on body position and look for rollers, berms and trail features you can 'pump' for speed. The rest of your ride should be spent riding at zone 2 and drifting to zone 3 on the climbs.

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
During Session focus on Manauls.