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Mountain Bike Off-Season Strength

Beginner 8 weeks 3 days/week Mountain Biking

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.

Load Mountain Bike Off-Season Strength as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Mountain Bike Off-Season Strength

Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Mountain Bike Off-Season Strength from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.

Load Mountain Bike Off-Season Strength free →