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Advanced Mountain Bike Training Program
| Advanced Mountain Bike Training Program |
Day 071 - Weight Training
Endurance Lifting / Day #3
Recovery Bike Zone 1
Today's Workout: 2.5 hours
Endurance Lifting Day #3
6x12 Hip Abduction
6x12 Hip Adduction
6x12 Hip Flexion
6x12 Extra training of the Primary Muscles
Recovery / Bike 60min
Upper body as desired
Day 072 - Endurance Bike / Road
Today's Workout: up to 3 hours
Endurance Bike/Road, HR limit Zone 3
Day 073 - Rest Day Zone 1-2
Today's workout (optional):
Rest Day, up to 60min, low key, skills practice
Day 074 - Weight Training
Endurance Lifting / Day #1
Recovery Bike Zone 1
Today's Workout: 2.5 hours
Endurance Lifting Day #1
12x12 Leg Press
12x12 Calf Raises
12x12 Hamstring Curl
Recovery/Bike 30-45min
Upper body as desired
Day 075 - Active Rest Zone 1-2
Today's workout: up to 90min
Active Rest Zone 1-2
Day 076 - Weight Training
Endurance Lifting / Day #2
Recovery Bike Zone 1
Today's Workout: 2.5 hours
Endurance Lifting Day #2
12x12 Stiff-Leg Dead Lift
12x12 Quad Extension
12x12 Lunge Press
Recovery/Bike 30-45min
Upper body as desired
Day 077 - Free Ride Friday Zone 1-3
Today's Workout: up to 90 min
Free Ride Friday, HR limit Zone 3
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