A typical week's training schedule

(Intermediate Level Rider – ~8–10 hours/week)

Goal: Build endurance + power, recover well. Assumes 8–12 weeks out from event (Build Phase)

Day	Session Type	Duration	Description
Monday	💤 Rest or Active Recovery	45–60 min	Easy spin on flat roads or indoor recovery ride (Zone 1). Optional yoga or stretching.
Tuesday	🔁 Intervals (VO2 or Threshold)	1–1.5 hrs	Warm-up → 4–6 x 5 min @ Zone 4 (threshold) with 3 min recovery. Cool down. Focus on power/heart rate.
Wednesday	🚴‍♂️ Zone 2 Endurance	1.5–2 hrs	Steady aerobic ride on MTB or gravel bike. Keep heart rate in Zone 2. Focus on cadence and nutrition.
Thursday	🔁 Short Anaerobic Intervals or Hills	1–1.25 hrs	Warm-up → 6–8 x 1-min high-power hill sprints (Zone 5–6) with full recovery. Finish easy.
Friday	💤 Rest	—	Full rest or very easy 30 min spin if needed for circulation.
Saturday	🚵 Long Ride – Trail Focused	3–4 hrs	MTB ride with varied terrain. Ride mostly in Zone 2, but allow for natural surges (climbs, tech sections). Practice fueling, hydration.
Sunday	🚴 Zone 2 Recovery Spin or Optional Skills	1–2 hrs	Easy trail or road ride. Focus on pedaling technique, cornering, or braking drills if off-road. Optional complete rest day if fatigued.

On a busy week: drop Wednesday or Sunday.
Newer rider? Cut intervals in half or start with 1–2 quality sessions per week.
Advanced rider? Add a double-day (e.g. short skills session in the afternoon after Zone 2 ride).