Improve your fitness on a mountain bike: Ride better with this plan

Anyone who regularly reaches their limits when mountain biking knows the feeling: your legs are burning, your pulse is racing and after a short time you lack the power for longer climbs or technical passages. But lack of fitness is not a fate - it can be trained. With a structured training plan that specifically combines basic endurance, strength and technical riding elements, bikers can make noticeable progress in just a few weeks. In this article, you will not only find the most important tips for improving your fitness on the bike, but also a tried-and-tested four-week plan that will make you fitter, more enduring and more relaxed - without any complicated equipment or hours of training sessions.

7 good reasons for fitness training

1. Enduring longer journeysThe better your fitness, the longer you can ride without getting totally exhausted. Whether it's a tour, a marathon or an after-work ride: fitness means that you can perform for hours without burning out.
2. Mastering climbs efficientlyUphill: It soon becomes clear who has the necessary fitness. Without it, you will run out of breath, your heart rate will shoot up - and you may even have to dismount. With good basic fitness, you can put constant pressure on the pedals, even on long or steep climbs.
3. Maintain concentration on the trailMountain biking is technically demanding. When you are physically exhausted, your concentration also wanes - and this can quickly become dangerous (e.g. in bends, root passages or on narrow trails). A high level of fitness helps you to stay mentally fresh.
4. Prevent muscular fatigueGood fitness doesn't just mean less huffing and puffing. Your leg muscles also tire more slowly when your body is efficiently supplied with oxygen and all your muscles work together efficiently. This means you still have enough strength for difficult passages or the final climb at the end of the tour.
5. Rapid recovery between loadsTrails are often changeable: sprint - bend - hill - break - next climb. With the right fitness training, you recover more quickly between intensive phases, your heart rate calms down more quickly and you remain more efficient overall.
6. Improve your driving technique: What use is perfect technology?when you don't have the strength to use them? Fitness training gives you the foundation you need to ride cleanly, even when the going gets tough.
7. More fun: No flow without fitness. It is the basis for mountain biking with riding fun - comparable to the foundation of a house. If you train it specifically, you will have more fun, more safety and better performance on every trail.

>> With these tips you can work specifically on your endurance.

Step by step to more fitness in cycling

1. Define goalWhat exactly does "more fitness" mean for me personally? (e.g. riding for 3 hours without long breaks, completing a certain tour, not tiring so quickly)
2. Analyse the current situationHow often do you cycle per week? How long can you currently ride for? How high is your heart rate on normal climbs? Where do you break down first - cardiovascular, legs or motivation?
3. Create a training planCombination of basic endurance (1-2x / week, at least 60-90 min.), strength (interval and strength training, each at least 1x / week) and specific MTB rides (technique training, at least 1x / week)
4. Optimise nutrition and regenerationEating, drinking (e.g. intake of carbohydrates, proteins and other nutrients) and recovery (e.g. 1-2 rest days/week, at least 7 hours of sleep) offer plenty of scope for optimisation.
5. Track progressRecord heart rate data, distance, time, subjective feeling. Apps and devices can help with comparison. Nevertheless, pay attention to how your body feels: Is it already easier? Do you need fewer breaks? Can the next ride be faster?
6. Ensure motivation and funEndurance training is not a sprint but a marathon. This helps you to keep going: Ride with friends or groups, discover new trails, set exciting tour goals, reward yourself for stage goals (new gloves, new jersey, etc.).
7. Increase load: After 4 weeks at the earliest, the riding time may be increased by 10-15%. Interval lengths and repetitions can now be adjusted. Test your progress e.g. with the same route every 2-3 weeks.

>> Training with a power meter is considered to be particularly efficient. We have summarised the most important information here.

Example: Training plan for 4 weeks

Only targeted training can help you achieve more stamina, less effort and less fatigue. The following four-week plan is suitable for ambitious beginners:

Week 1: Getting started

>> Regeneration is important to avoid overtraining. This article explains what this means.

Week 2: Increase slowly

>> Training specifically for long climbs? These tips will turn you into a climbing artist.

Week 3: Load

>> Training control via smartwatch: We tested the Huawei Watchfit 4 Pro here.

Week 4: Regeneration & adaptation

>> Fitness expert Mark Lauren recommends this workout