At the end of the week, you’ll be half way through the programme. Keep it up.

Week 4

Monday: REST

Tuesday: Intervals
Warm up for 30 min in zone 2 and 3: Follow with 6 x 3 minutes in a high gear and at a low cadence (45-50 RPM) (Use a gear which you can only just turn over. Try to do each of these hard efforts on a gentle uphill to keep the speed constant. Rest for 5 min in zone 2 between each hard effort . Warm down for 30 min in zone 2 to finish

Wednesday: 1 Hour Recovery ride
Zone 2 only. Try to keep cadence high throughout(>90 RPM)

Thursday: 1.5 Hours
Zone 2 and zone 3. Try to keep cadence high throughout (>90 RPM)

Friday: REST

Saturday: 2 Hours
Zone 2 and zone 3. Self selected cadence

Sunday: 2.5 Hours
Zone 2 only. Try to keep cadence high throughout(>90 RPM)

This training programme refers to training zones. To work out your particular training zones, click here.

This MTB training programme was designed by Dr Jeroen Swart

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