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BMX Training Plan (4 Week Intro)

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BMX Training Plan (4 Week Intro)


Adam Henderson - Coach to National BMX Podium Athletes

All plans by this Coach


4 Weeks

Plan Description

This training plan is essential for the BMX racer looking for a structured plan with specific BMX training focused on developing speed, strength and power and technical skills.

Amateur and intermediate riders will benefit from the professional training systems inside this plan. A rider with a strong work ethic and high levels of motivation will get the most from this plan.
A heart rate monitor and a power meter would be desirable for more accurate data however not essential.

Strength and Conditioning workouts
Sprint style sessions
Technical skills sessions
Mobility sessions

If you have any questions about the plan send us an email at and we'll do our best to support you.

Athletes also receive discounted prices for:
- Bike maintenance products from our workshop:
- Jersey's
- Mudguards

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
02:22:00 01:30:00
Strength x2
01:26:00 01:30:00
Other x1
00:45:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:22:00 01:30:00
01:26:00 01:30:00
00:45:00 00:45:00

Training Load By Week

Adam Henderson

Pedal To Progression

Offers coaching services for cycling disciplines including Road & Time Trial whilst specialising in mountain biking: XCO -XCM -Multi Stage Races -MTB Enduro -Downhill -BMX

Adam tailors every programme, whether training with power or heart rate. A specialist in offering event specific technical, tactical and data analysis.

Based on your individual circumstances, I'll create the optimum training programme for your MTB or ROAD event!

Contact me to explore your options!

  • 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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