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The 12 Week Endurance Training Guide By the founder of Hydro Power, Garrett T

Follow this guide to help you win your race day!

The 12 Week Endurance Training Guide

Weeks 1-4: Foundation Phase

Day 1: Lower Body Strength

  • Squats: 3x10 (increase weight weekly)
  • Lunges: 3x10 per leg (increase weight weekly)
  • Romanian Deadlifts: 3x8 (increase weight weekly)

Day 2: Endurance Training

  • Running or cycling: 30 mins moderate intensity (increase duration weekly)
  • Interval training: 5x1 min sprints with 1 min recovery (increase intensity weekly)

Day 3: Upper Body Strength

  • Push-ups: 3x12 (increase reps or progress to harder variations weekly)
  • Pull-ups or Lat pulldowns: 3x8 (increase reps or add weight weekly)
  • Bent-over rows: 3x10 (increase weight weekly)

Day 4: Flexibility and Mobility

  • Dynamic stretching routine
  • Foam rolling

Day 5: Rest and Recovery

Day 6: Full Body Power

  • Power cleans: 3x5 (increase weight weekly)
  • Box jumps: 3x8 (increase height or difficulty weekly)
  • Medicine ball slams: 3x10 (increase weight or intensity weekly)

Day 7: Endurance Training

  • Long-distance trail runs or MTB rides: 45-60 mins moderate intensity (increase duration weekly)
  • Hill sprints: 5x30 sec uphill sprints with 1 min recovery (increase rounds or intensity weekly)

Weeks 5-8: Power and Explosiveness Phase

Day 1: Lower Body Strength

  • Squats: 3x8 (increase weight weekly)
  • Bulgarian split squats: 3x8 per leg (increase weight weekly)
  • Romanian Deadlifts: 3x8 (increase weight weekly)

Day 2: Endurance Training

  • Mountain biking or trail running: 45-60 mins moderate to high intensity (increase duration or intensity weekly)
  • Hill sprints: 5x30 sec uphill sprints with 1 min recovery (increase rounds or intensity weekly)

Day 3: Upper Body Strength

  • Push press: 3x8 (increase weight weekly)
  • Pull-ups or Lat pulldowns: 3x8 (increase reps or add weight weekly)
  • Russian twists: 3x12 per side (increase reps or add weight weekly)

Day 4: Flexibility and Mobility

  • Dynamic stretches
  • Foam rolling

Day 5: Rest and Recovery

Day 6: Full Body Power

  • Power cleans: 3x5 (increase weight weekly)
  • Box jumps: 3x8 (increase height or difficulty weekly)
  • Medicine ball slams: 3x10 (increase weight or intensity weekly)

Day 7: Endurance Training

  • Long-distance trail runs or MTB rides: 45-60 mins moderate to high intensity (increase duration or intensity weekly)
  • Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)

Weeks 9-12: Sport-Specific Conditioning Phase

Day 1: Lower Body Strength

  • Single-leg squats: 3x8 per leg (increase weight weekly)
  • Romanian Deadlifts: 3x8 (increase weightweekly)
  • Box jumps: 3x8 (increase height or difficulty weekly)

Day 2: Endurance Training

  • Long-distance trail runs or MTB rides: 60-90 mins moderate intensity (increase duration weekly)
  • Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)

Day 3: Upper Body Strength

  • Push-ups with clap: 3x10 (increase reps or progress to harder variations weekly)
  • Pull-ups or Lat pulldowns with added weight: 3x6 (increase reps or add weight weekly)
  • Plank variations: 3x45 sec (increase duration or progress to harder variations weekly)

Day 4: Flexibility and Mobility

  • Dynamic stretches
  • Foam rolling

Day 5: Rest and Recovery

Day 6: Full Body Power

  • Power cleans: 3x5 (increase weight weekly)
  • Box jumps: 3x8 (increase height or difficulty weekly)
  • Medicine ball slams: 3x10 (increase weight or intensity weekly)

Day 7: Endurance Training

  • Long-distance trail runs or MTB rides: 60-90 mins moderate intensity (increase duration weekly)
  • Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)

Remember to track your progress, gradually increase weights, reps, duration, or intensity, and listen to your body to prevent overtraining and injuries.

 

We’re here to help you achieve your riding and fitness goals. 

 

 

Hydro Power is the all-in-one drink mix that helps you ride longer and faster with confidence. Formulated with carbs, electrolytes, and vitamins to keep you hydrated and energized, while also helping to eliminate arm pump. Feel free to email me at garrett@drinkhydropower.com if you have any questions! Get yours here