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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 | RPE targets per block, 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. The 8 weeks are grouped into 2 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. 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 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.