MTB Climb Fitness
A 4-week fitness programme designed specifically for female mountain bikers who want to build the strength and endurance needed to tackle climbs with greater confidence.
More Than Just A Workout Plan
Understand what you're training, why it matters for your riding and how your training progresses over the four weeks.
Programme Duration: 4 weeks
Workouts per week: 3 workouts per week including a warm-up and cooldown
Time per workout: Average 32 Minutes
Body Focus: Lower Body, Core, Total Body
Training Type: Bodyweight Strength & Endurance Training, HIIT
Equipment: Bodyweight only
*some exercises can be adapted using household items
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
Purchase this programme
By purchasing this programme you accept our Disclaimer
✓ One time purchase
✓ 4 weeks of structured MTB-specific training
✓ 12 progressive workouts
✓ Warm-up, workout & cooldown included
✓ Video demonstrations & exercise cues
✓ Exercise modifications for different fitness levels
✓ Understand what you're training & why
✓ Downloadable workout overviews
Love riding. Hate the climbs?
We get it.
Sometimes it's not the downhill that's holding you back, it's getting there.
Whether you're struggling to keep up on the climbs, finding your legs fade halfway up, or simply want to feel stronger and more confident when the trail points upwards, building your fitness off the bike can make a real difference to how you ride.
That's where MTB Climb Fitness comes in.
We've taken the fitness qualities that matter for climbing — lower-body strength, muscular endurance, core stability and full-body conditioning — and turned them into a simple, progressive 4-week programme you can do at home.
Is this programme for you?
YES, if you...
✓ Want to feel stronger on MTB climbs
✓ Find your legs fatigue on longer climbs
✓ Want to improve your MTB fitness off the bike
✓ Prefer shorter, manageable workouts
✓ Want a structured programme rather than making up your own workouts
✓ Are looking for MTB-specific training designed for women
You don't need to...
✗ Be super fit
✗ Have a gym membership
✗ Be able to lift heavy weights
You just need to be ready to put the work in.
BUILD STRONGER LEGS
Develop the strength and endurance your legs need to keep turning the pedals when the gradient gets steeper.
IMPROVE YOUR ENDURANCE
Build your ability to sustain effort for longer, helping you stay stronger throughout your rides.
STRENGTHEN YOUR CORE
Develop the stability and control that help you transfer power efficiently and stay strong on the bike.
BUILD FULL-BODY FITNESS
Mountain biking isn't just about your legs. Build the whole-body strength and conditioning needed to ride stronger.
Programme Overview
The goal isn't to become a gym athlete. It's to become a stronger mountain biker.
What To Expect
Over the 4 weeks you'll complete three workouts each week: Workout A, B and C. These workouts will be repeated throughout the programme so you can build familiarity and confidence while progressively increasing the challenge.
As you progress through the four weeks, we'll adjust things like repetitions, sets, timings and intensity to progressively increase the challenge.
That means you're not just ticking off workouts, you're actually building your fitness.
Every exercise includes a video demonstration, technique cues and options to make the movement easier or harder. You'll also have clear guidance on sets, reps, timings and rest periods, so you always know exactly what to do.
More Than Just A Workout Plan
We don't believe in giving you a list of exercises and telling you to get on with it.
Before you start, we'll explain what you're working on, why it matters for your riding and how the programme will progress over the four weeks.
You'll know what each movement is designed to achieve and how to approach your training, so you're not just following a workout, you're learning how to train for your riding.
Progressive By Design
You won't be doing a completely different workout each week.
The key exercises repeat throughout the programme, giving you the opportunity to become familiar with the movements and build confidence in your technique.
As you progress through the four weeks, we'll adjust things like repetitions, sets, timings and intensity to progressively increase the challenge.
That means you're not just ticking off workouts, you're actually building your fitness.
Created By Women. Built For Riding.
SheRides was created to get more women riding bikes and that means understanding that training for mountain biking isn't the same as training for aesthetics or generic fitness.
Our programmes are designed by Heather, a CIMSPA-registered Personal Trainer with nearly 10 years' experience in the fitness industry, with a focus on creating practical, accessible training that helps women feel stronger and more confident on their bikes.
FAQ’s
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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
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Whilst a basic level of fitness is required to do this programme, the exercises can be modified to suit different abilities, and the programme progresses gradually over four weeks.
It’s recommended to consult a healthcare professional before starting this programme to minimise the risk of injury.
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No. The programme is 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.
No specialist equipment is required. 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!
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Yes! It’s all laid out in a very easy to follow way with demonstrations and descriptions available for each exercise.
For each section of the workout there is an overview of the required amount of reps, rest periods and when to move on to the next exercise.
There are also options to make the exercise easier or harder.
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Yes, as soon as you purchase the programme you will have access to the programme. There are no time limits or end dates, once you buy it, it’s yours.
You'll have online access (desktop and mobile friendly) and there are handy downloadable workout overviews, so you can take it offline too.
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Absolutely. The programme is designed to complement your riding rather than replace it. You'll be given guidance on how the training fits into the wider picture.
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You've got a few options! You can repeat the programme and increase the reps/ sets to make it more challenging for yourself. You can move onto another SheRides training programme or simply take what you've built into your riding - and come back to it whenever you need a fitness boost.