By continuing your navigation on this site, you must accept the use and the writing of Cookies on your connected device.


Creating a specific training plan to progress in freeride mountain biking requires taking into account several aspects, including muscle strengthening, riding technique, general fitness and specific freeride practice. Here is an example of a one-week training plan. Be sure to adjust it according to your current level, your schedule and your individual needs.

Monday: Muscle strengthening and balance

1. Warm-up:

10 minutes of light cardio (jogging, jumping rope, etc.).

2. Strength training:

- Squats: 3 sets of 12 repetitions

- Forward lunges: 3 sets of 10 repetitions on each side

- Push-ups: 3 sets of 15 repetitions

- Abs: 3 sets of 20 crunches

- Balance exercises on one leg: 5 minutes

Tuesday: Downhill technique and jumps

1. Warm-up:

10 minutes of gentle descent to familiarize yourself with the terrain.

2. Practice of the descent technique:

- Repetitions of technical descents by working on body position and speed management.

- Practice jumping on small bumps to improve jumping technique.

- Wheeling session to improve balance.

- Emergency braking exercises.

Wednesday: Rest or light activity

- Active rest: A light hike, a yoga session or an activity that promotes recovery.

Thursday: Uphill and endurance training

1. Warm-up:

10 minutes of light cardio.

2. Uphill training:

- Repeated climbs on varied slopes to work on endurance.

- Short uphill sprint interval to improve power.

- Controlled descent to work on stability and technique on steep climbs.

Friday: Practical freeride session

- A practical freeride session on varied terrain to apply the skills acquired. Include technical descents, jumps and varied trail sections.

Saturday: Long outing and exploration

- A longer outing to explore new trails, work on endurance and practice acquired skills. Include varied climbs and descents.

Sunday: Rest or light activity

- Rest day or light recovery activity to allow your body to recover.

Additional Tips:

- Add stretching sessions after each workout to improve flexibility.

- Work regularly on your balance and coordination with specific exercises.

- Be sure to include rest days to allow your body to recover and avoid overtraining.

- Gradually increase the intensity of your sessions over time to make lasting progress.

Adapt this plan according to your current level, your specific goals and the availability of your time. Consult a healthcare professional or trainer if you have specific fitness-related concerns.