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Mountain Bike Off-Season Strength
Mountain Bike Off-Season Strength is a beginner mountain biking program that runs 8 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
An 8-week off-season strength base for mountain bikers, built for the post-season and pre-season window off the bike. Three barbell-free sessions per week (dumbbell, cable, and bodyweight only, so it runs in a minimal or home gym) developing leg strength-endurance, posterior-chain durability, grip, and a braced core for sustained climbing and technical descents.
At a glance
| Discipline | Mountain Biking |
| Experience level | Beginner |
| Length | 8 weeks |
| Training days | 3 per week |
| Equipment | Dumbbells + Cable (no barbell) |
| Loading | Percentage of 1RM or RPE, with power and durability work. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 8 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Mountain Bike Off-Season Strength
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Mountain Bike Off-Season Strength. It is free on iOS, Android, and the web, with your data synced across all three.