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 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.
trail.
Technical Focus: Body Position

6 x spin ups with 5 min rest between intervals focusing on Body Position. Work on your high speed pedalling technique. Learn to pedal faster so you can ride faster! A great work out for legs, lungs and to develop high leg speed important for riding on fast trails and downhills.

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 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.
trail.
Technical Focus: Manuals

6 x spin ups with 5 min rest between intervals focusing on Body Position. Work on your high speed pedalling technique. Learn to pedal faster so you can ride faster! A great work out for legs, lungs and to develop high leg speed important for riding on fast trails and downhills.