Week 7

Monday: REST

Tuesday: Intervals
Warm up for 30 min in zone 2 and 3: Follow this with 2 x 6 minutes in zone 4. Rest for 10min in zone 2 between each interval. Try to do the interval on a moderate, long climb (8-10%). Warm down for 30 minutes in zone 2 afterwards.

Recovery Phase

Wednesday: REST

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

Friday: REST

Intermediate Phase

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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