Get Bike Fit
We’re not here to help you get ‘the perfect body’. We’re not here to help you look good in a selfie. We’re here to get you bike fit.
MTB Climb Fitness Programme
A 4 week fitness programme specifically tailored to female mountain bikers wanting to improve their strength and endurance in order to get up those hills.
Purchase this programme
By purchasing this programme you accept our Disclaimer
✓ One time purchase
✓ Home Workout Routines
✓ Easy to Follow Step-by-Step Fitness Plan
✓ Video Demonstrations & Exercise Cues
✓ Recommendations To Modify Based On Your Fitness Level
✓ Handy Downloadable Workout Overviews
Programme Breakdown
Workout Duration: 4 weeks
Workouts per week: 3 workouts per week including a warm-up and cooldown*
*see example workout schedule in the Programme Overview belowTime per workout:
- Avg. 32 Minutes
- Min. 29 Minutes 30 seconds
- Max. 35 Minutes
Body Focus: Lower Body, Core, Total Body
Training Type: Bodyweight Strength & Endurance Training, HIIT
Equipment: Chair or step, mat (optional)
A basic level of fitness is recommended: There are modifications included to make the exercises both easier and harder so you can adapt it to your fitness level
Programme Overview
This is a 4 week fitness programme, with each week being broken into 3 segments; Workout A, B and C. Each segment (A, B and C) should be performed once over the course of one week. The exercises in each of these workouts have been specifically chosen to improve your mountain bike fitness with the main aim of getting you up that hill; improving both your strength and endurance.
Each workout (A, B and C) will be broken down into ‘Warm-up’, ‘Workout’ and ‘Cooldown’ sections, with an estimation of how long each section should take you to complete. Within these sections there will be videos displaying the correct technique for each move, tips on how to improve your form, difficulty adjusters, as well as sets, reps and timing instructions.
-
Leg Power: Stronger legs mean more efficient pedalling and better control on steep, technical climbs.
Endurance: Cardiovascular intervals build the endurance needed to sustain effort over extended periods.
Core Stability: A stronger core keeps you balanced on the bike, improving posture and reducing fatigue on long rides.
Full-Body Strength: Strengthening the upper and lower body ensures you can handle technical sections and control the bike over varied terrain.
This program is designed with mountain biking-specific fitness principles in mind, ensuring that the strength, endurance, and stability you build directly transfer to improved climbing performance on the trails.
-
At the start of each week you’ll find a short paragraph which gives you an overview of how to perform each section correctly; for example, in the ‘Workout’ section the required amount of sets and reps will be found here, with timings for the rest periods in between exercises, and when to move on to the next exercise.
Each movement will have an ‘Exercise Cues’ tab that, when clicked, will detail how to properly execute each movement, with some handy tips thrown in for good measure.
In the ‘Workout’ sections you will also see tabs that read ‘Too Easy?’ and ‘Too hard?’. Clicking either one of these options, depending on how you feel of course, will give you a tip to help you out with the difficulty of that particular move.
Make sure you give yourself 1-2 rest days a week where you’re not working out or riding to ensure proper recovery.
Example workout schedule:
Monday - Workout A
Tuesday - Workout B
Wednesday - Rest
Thursday - Workout C
Friday - Rest
Saturday - Rest/ Ride
Sunday - Rest/ Ride
If you ride more than just at the weekend, you can still ride on the days you workout, just give yourself a good amount of time to recover between sessions. For example workout in the AM and ride in the PM.
FAQ’s
-
Training off the bike allows you to target specific areas which can be hard to address during rides. It’s more efficient than doing structured, time-consuming workouts on the bike, especially if you only ride a few times a week. This way, you can improve your performance without sacrificing valuable riding time.
Check out our blog on Why You Should Train Off The Bike
-
This programme is for anyone who wants to improve their climb fitness on a bike.
A basic level of fitness is required to do this programme. There are modifications to make the workouts both easier and harder if required.
Please consult a healthcare professional before starting this program to minimise the risk of injury.
-
No, all of the exercises in this programme are body weight only- although you can add some resistance/ weights if you like.
You will need a bench, chair or step for one the exercises, but something like a dining room chair will be fine- as long as it’s sturdy!
-
These workouts are all designed to be done wherever you prefer to do your workouts; at home, in the garden, you can even do it in the gym if you want.
-
Yes, as soon as you purchase the programme you will have access to the programme.
You'll have online access (desktop and mobile friendly) and there are handy downloadable workout overviews, so you can take it offline too.
Purchase this programme
By purchasing this programme you accept our Disclaimer
