Advanced Mountain Bike Training Program
| Advanced Mountain Bike Training Program
Day 001 - Introduction
Day 002 - Field Performance Test
The average HR from the second FPT effort will be used as your personal LTHR. Calculate your training HR for Zones 1-5 using the following formulas.
Zone1, 65-76% of LT
Zone2, 76-88% of LT
Zone3, 88-100% of LT
Zone4, 100-107% of LT
Zone5, 107% of LT to MAX
Day 003 - Rest Day Zone 1-2
Start every weekly training cycle with a rest day. You will also have an Active Rest Day between sessions during the week. You can begin your training week on any day you choose so be flexible and make this work for you.
Today's Workout (Optional): up to 60min, low key, skills practice
Day 004 - Interval Training / Tempo Intervals, Zone 3
Today's workout: 2 hours w/Tempo Intervals, Zone 3
3 x 15 min @ a HR intensity of LT minus 10-12 bpm w/ 10 minutes rest between the efforts.
Day 005 - Active Rest Zone 1-2
Today's workout: up to 90min
Active Rest Zone 1-2
Day 006 - Interval Training / Resistance Climbing Intervals Zone 3
Today's Workout: 2 hours
w/Resistance Climbing Intervals Zone 2
3 x 10 min @ LT minus 10 bpm w/ 10 min recovery between. Pedal cadence 60-65 RPM.
Day 007 - Free Ride Friday Zone 1-3
Today's Workout: up to 90 min
Free Ride Friday, HR limit Zoine 3