How to Train with MTB Mountain Bike in JUNE 2025: Complete Training Schedule and Plan
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Training Protocols for Mountain Bike (MTB) in the Month of June 2025: Structure and Detailed Programming
The month of June represents for many mountain bike enthusiasts an ideal period to make the most of the trails, with longer days and generally favorable environmental conditions. Training programming in this period must aim to develop the specific physical qualities required by MTB, such as resistance on variable terrain, strength on steep climbs, technical ability in riding and power to face short and intense accelerations. This article presents a complete training schedule model for the month of June 2025, structured on a weekly basis and focused on the different disciplines of MTB (Cross-Country, Trail, Enduro), with indications that can be adapted based on the specialty practiced and the level of preparation.
The following table and the subsequent detailed description are an example of a program that can be adapted to individual needs, the level of athletic preparation, the MTB discipline practiced and the specific objectives of the biker. It is recommended to first evaluate the current physical condition, one's technical abilities and possibly consult with athletic trainers or qualified MTB instructors to personalize the training plan.
General Structure of the MTB Programming:
The training plan is structured on weekly cycles, each of which includes a combination of different types of outings and exercises aimed at developing specific physical and technical qualities. The intensity is expressed in terms of perceived effort (RPE), maximum heart rate (HRmax) and/or Functional Threshold Lactate (FTP), with indications on the pedaling cadence (rpm) where applicable.
Detailed MTB Training Table and Sheet:
Week 1:
Monday: Active Unloading / Light Technique. 60-90 minutes at low intensity (RPE 2-3, HR ≤ 65% HRmax) on flat or slightly undulating terrain. Focus on smooth pedaling, high cadence (≥ 85 rpm), and balance and bike control exercises at low speed.
Tuesday: Interval Training - Anaerobic Threshold (Uphill). 60-75 minutes total, including 3-4 8-10 minute uphill repeats at a high but sustainable intensity (RPE 6-7, approximately 85-95% HRmax or FTP), with recovery on a low-intensity downhill between repeats. Cadence maintained between 70-80 rpm.
Wednesday: Medium Endurance / Varied Technique Ride. 90-120 minutes at moderate intensity (RPE 4-5, HR 70-80% HRmax) on a mixed course with climbs, descents, and not excessively demanding technical sections. Focus on managing the pace and adapting to the terrain.
Thursday: Rest / Stretching and Mobility. Passive recovery with cycling-specific stretching and joint mobility work (30-45 minutes).
Friday: Specific Strength Training (Gym or Free Body). 60 minutes dedicated to targeted exercises for the muscles involved in pedaling (squats, lunges, calf raises) and for core stability (planks, abdominal and back exercises). Moderate loads and medium-high repetitions.
Saturday: Long Endurance Ride / Technical Exploration. 150-210 minutes at low-medium intensity (RPE 3-4, HR 65-75% HRmax) on longer routes, including technical sections where you can focus on improving riding skills (overcoming obstacles, tight turns, roots).
Sunday: Light Active Unloading / Social Ride. 60-75 minutes at low intensity on an easy route, focused on active recovery and fun.
Week 2:
Monday: Active Unloading / Advanced Technique. 60-90 minutes at low intensity (RPE 2-3) with a focus on specific exercises to improve riding technique (controlled wheelies, bunny hops, obstacle overcoming in sequence).
Tuesday: Interval Training - VO2max (Uphill or Flat). 50-65 minutes total, including 6-8 2-3 minute high intensity intervals (RPE 7-8, approximately 95-105% HRmax), with equal length recovery at low intensity between intervals. Cadence maintained between 80-95 rpm.
Wednesday: Medium Endurance Run with Pace Variations. 90-120 minutes at moderate intensity (RPE 4-5), inserting blocks of 5-10 minutes at slightly higher intensity (RPE 5-6) every 20-30 minutes.
Thursday: Rest / Stretching and Mobility.
Friday: Explosive Strength Training (Gym or Floor Exercise). 60 minutes of low to medium load exercises performed at maximum speed (jump squats, lunges, medicine ball throws) to improve power.
Saturday: Long Endurance Ride with Challenging Technical Sections. 180-240 minutes of low to medium intensity, including more technical and challenging trail sections to test riding skills under fatigue.
Sunday: Group Ride / Light Enduro (if applicable) ). 90-120 minutes at variable intensity on fun routes and possibly with more flowy downhill sections.
Week 3:
Monday: Active Unloading / Specific Balance Work. 60-75 minutes at low intensity with exercises aimed at improving static and dynamic balance on the bike (pedaling on a single wheel, narrow passages).
Tuesday: Interval Training - Extended Anaerobic Threshold (Uphill). 70-85 minutes total, including 2-3 12-15 minute uphill repetitions at a high but sustainable intensity (RPE 6-7), with recovery on the downhill.
Wednesday: Medium-distance Ride with Agility Work. 90-110 minutes at moderate intensity, inserting short sections (1-2 minutes) with a very high cadence (≥ 100 rpm) on flat terrain.
Thursday: Rest / Stretching and Mobility.
Friday: Core Stability and Injury Prevention Training. 60 minutes dedicated to core stabilization exercises, postural muscle strengthening and specific work to prevent common MTB injuries (torso rotations, shoulder and knee exercises).
Saturday: Long Endurance Ride with Gran Fondo (if applicable). Duration and intensity varies based on the event. Alternatively, long ride on a challenging route with significant climbs and descents.
Sunday: Light Active Unload / Bikepark Ride (if applicable). Low intensity session focused on having fun and improving technique in a controlled environment.
Week 4:
Monday: Active Unload / Mental Recovery. 45-60 minutes at very low intensity on an easy route, focused on the pleasure of riding.
Tuesday: Intensity Recall - Anaerobic Threshold (Various Route). 50-60 minutes total, including 2-3 6-8 minute repeats at high but sustainable intensity on uphill or flat sections.
Wednesday: Medium Regenerative Endurance Ride. 75-90 minutes at low-moderate intensity on a smooth course.
Thursday: Rest / Light Stretching.
Friday: Short and Intense Training (Sprint and Explosive Technique). 45-60 minutes with short repetitions at maximum effort (sprint on flat or uphill) alternating with complete recovery and work on short technical sections that require explosiveness.
Saturday: Race Simulation / Intense Technical Ride (if event planned). Duration and intensity vary based on the event or goal. Alternatively, ride on a technical course with a focus on intensity and riding skills.
Sunday: Rest or Very Light Active Unload. 30-45 minutes at very low intensity.
Detailed Description of MTB Training Types:
Active Unload: Low intensity rides that promote blood flow and muscle recovery, often combined with light technical exercises to maintain sensitivity on the bike.
Interval Training (Anaerobic Threshold): Repeats at a high but sustainable intensity, improving the ability to sustain prolonged efforts uphill or on challenging sections.
Interval Training (VO2max): High intensity repeats that stimulate maximum oxygen consumption, crucial for the accelerations and intense efforts typical of MTB.
Medium Endurance Ride: Intermediate duration rides at moderate intensity, developing aerobic resistance specific to MTB on mixed terrain.
Long Endurance Ride: Long duration rides at low-medium intensity, essential for endurance and fatigue management on extended routes.
Endurance Strength (MTB): Specific work on climbs with a low cadence, aimed at developing the muscular strength needed to overcome steep slopes.
Light / Advanced Technique: Sessions dedicated to improving specific MTB riding skills, such as balance, control of the bike on rough terrain, overcoming obstacles and managing curves.
Specific / Explosive Strength Training: Work in the gym or free body aimed at strengthening the muscles involved in pedaling and developing power for acceleration.
Core Stability and Injury Prevention: Exercises to stabilize the trunk and strengthen postural muscles, essential for bike control and injury prevention.
Social / Group Outing: Variable intensity outings focused on fun and socializing, often also useful for improving riding skills by following more experienced bikers.
Bikepark Outing: Sessions in dedicated facilities with specific routes for different disciplines (Downhill, Enduro, Jump), ideal for improving technique in a controlled and safe environment.
Race Simulation / Gran Fondo: Workouts that reproduce the conditions of a competitive event, both in terms of route and intensity.
Additional Considerations Specific to MTB:
Terrain Adaptation: MTB requires a great ability to adapt to variable terrain. Outings should include different types of trail (singletrack, dirt, rock, roots).
Bike Management: Technical training is essential for Improve bike control in different situations. Dedicate specific time to technical exercises.
Functional Strength: Strength training should target the muscles specifically used in pedaling and bike control, with a focus on functionality and stability.
Variable Intensity: MTB rides often have variations in intensity due to the terrain. Training should reflect this variability, including both sustained efforts and short accelerations.
Equipment: Make sure you have a bike in good condition and adequate safety equipment (helmet, gloves, protection if necessary).
Navigation and Orientation: Become familiar with navigating the trails, especially for longer, self-guided rides.
The correct implementation of a structured MTB training program, combined with adequate attention to recovery, nutrition and improving technical skills, can significantly contribute to improved performance and enjoyment during the rides in June 2025. It is recommended to customize the plan according to your needs, the discipline practiced and the level of preparation, and to consider the guidance of expert instructors to progress in riding technique.