Here is a training plan for Cross-Country (XC) mountain biking suitable for a cyclist who works Monday to Friday from 9 a.m. to 6 p.m. Be sure to consult a healthcare professional or trainer before starting a new workout program to ensure it is appropriate for your current fitness level.
Week 1-2: Base Conditioning
Monday :
Rest or short easy outing (30 minutes) for active recovery.
Tuesday :
Interval training on the home trainer (30 minutes). 5 minutes of warm-up, then alternate 30 seconds of intense effort followed by 30 seconds of recovery. Repeat for 20 minutes.
Wednesday :
Moderate endurance outing (1 hour).
Thursday :
Rest or yoga/light stretching.
Friday :
Easy endurance outing (45 minutes).
Saturday :
Longer outing in moderate to intense endurance (1h30 - 2 hours).
Sunday :
Rest or leisure activity (walking, light hiking).
Week 3-4: Strengthening and Intensification
Monday :
Rest or short easy outing.
Tuesday :
Outing with short and intense climbs (45 minutes). Add 4 to 6 repetitions of 1 to 2 minute climbs with a recovery between each.
Wednesday :
Strength training (home trainer or gym) - squats, lunges, bench press, core (30-40 minutes).
Thursday :
Rest or yoga/light stretching.
Friday :
Moderate endurance outing (1 hour).
Saturday :
Longer outing with intense sections (1h30 - 2 hours). Add 4 to 6 sets of 3 minutes at high intensity with a recovery between each.
Sunday :
Rest or leisure activity.
Week 5-6: XC specificity
Monday :
Rest or short easy outing.
Tuesday :
Exit in specific XC intervals (1 hour). Alternate between intense 3-minute efforts and 3-minute recovery periods.
Wednesday :
Strength training (home trainer or gym) – focus on strengthening the legs and core (30-40 minutes).
Thursday :
Rest or yoga/light stretching.
Friday :
Moderate endurance outing (1h15).
Saturday :
Longer outing with specific XC sections (2 hours). Include technical climbs and descents.
Sunday :
Rest or leisure activity.
Be sure to adjust the intensity according to your fitness level and allow rest days for recovery. It's important to listen to your body and make adjustments as needed.
- €32.95
- €59.90
- €106.25
- €153.99
