Video: Interval Training for Mountain Biking with Fit4Racing

Mar 17, 2020
by Jonny Thompson  

Here's the Workout of the Week from us here at Fit4Racing.
You might’ve already heard of the workout stye “death by” but have you ever done it with two movements? This week we throw together a squat and a hinge for the ultimate interval training for MTB capacity and endurance.

Why should you do this workout?

As a mountain biker, you have common needs to other riders regardless of your level – amateur to pro. But any specific needs you have are overshadowed by the need to be a good general athlete. Look at it this way – you may have an issue with arm pump, leg endurance, core stability or something else specific. Identifying these areas and focusing on them will only get you so far, you are treating the symptom and not the cause. “General” athleticism is the pursuit of a fitness that is not confined to specifics and should always make up the majority of your training.

By training the Fit4Racing way (and this workout today) your whole physical ability will improve, regardless of whatever specific need brought you here. For example, in this workout, we hit the two biggest hip (which includes legs) movements – hinge and squat. So if you lack power or endurance in your legs, this will help dramatically. But not only that, the kettlebell will increase your grip strength and endurance, wallballs will improve your upper body, both movements are great for core and the style of the workout will improve your fitness.

So using this interval training workout, alongside others we have published will set you up to be the best rider possible without the feeling of chasing your tail. If however, you want to see the next level of what we do, sign up to one of our programs and see the whole package and how amazing it can be for you. Not convinced? Try it for a month and if you aren’t making huge improvements we’ll give you your money back!

How to complete this workout:

Set a timer for 30+ minutes.

On minute 1 complete 1 Wallball and rest the remainder of that minute.

On minute 2 complete 2 kettlebell swings

On minute 3 complete 3 wallballs….

And so on until you either drop out through exhaustion or you can’t fit the number into that minute.

Good luck!

Take a look at our website for more awesome free workouts for mountain bikers - Fit4Racing


  • 11 1
 Since I am now working at home for the next 8 weeks.....this is perfect timing!
  • 9 1
 We have a ton of free workouts on our website but we have a new and exciting product launching soon!
  • 1 0
 @fit4racing: what does the monthly give you?
  • 6 5
 New frontier for athletes - become full time influencers: record your training sessions. I will watch it. BTW that other bloke seems to have more muscle mass than Adam. Pewdie Pie should get on it

  • 2 1
 Influenza influencers. Or just influenzas. - Puns aside, be safe everyone!
  • 1 1
 All them Bowen Pies Wink
  • 1 0
 I tried this but messed up and changed exercises every 30 seconds instead of a minute. Let's just say it was a short session. '
  • 1 0
 How about “2fit4racing”, since I am trying to sit on couch and get back into race shape by trolling Pinkbike.
  • 1 1
 what would an alternative for the wall ball for those of us without access to one? - Thank you.
  • 66 1
 an adequately sized baby or toddler, I'd say
  • 6 1
 @Arierep: who can lend me one?
  • 10 1
 Grab all that toilet paper you're stacking and drain it in the tub for a minute. Will get nice and heavy.
  • 14 1
 @Arierep: Yep can confirm - I have a 4 year old for strength and 2 year old for endurance sets.
  • 5 3
 Instructions unclear: when performing the procedure as decribed following occured: crack in the ceiling, water from shower above leaking into the living room, broken neck after the ball bounced back.
  • 1 1
 Squat and dumbbell/kettlebell press, or even squat jumps if you don't have any weights.
  • 3 1
 If you have some sort of weight and no target, you could do a squat into overhead press (also called a 'thruster'). If you don't have a weight you can sub in jumping squats but you lose the benefits in your arms/shoulders then.
  • 1 4
 @RabWardell: just watch some good source like Athlean X on how to do overhead press to avoid impingement and ligament tears, like elbow. My rotator cuffs and right elbow are saying it, not me, and trust me I thought I knew what I was doing. Get those shoulder blades moving. This ball thing they are doing here, kind of forces right form, aside of ballistic > eccentric benefit.
  • 2 1
 @fit4racing: thanks, I do have some weights so I guess it will be thrusters instead of the wall ball.
  • 2 1
 I use a plate and just dont throw it up...not exactly the same but close enough....
  • 2 0
  • 2 1
 Is that a jump shot or a wall ball?
  • 2 2
 Just think how hard the wallballs would be if one of them was going below parallel on the squat Wink
  • 1 2
 Not worried about the weight. It’s not that much. Was curious to know for the difficulty of the workout.
  • 1 2
 super difficult
  • 2 2
 And here I thought that intervals would involve an actual bike. Silly me.
  • 2 0
 You can't get fit to ride your bike by riding your bike. You need to buy a gym membership and pay someone to tell you what to do. Only then can you unlock your inner Enduro God.
  • 1 2
 What weight was used for the kettle bell swings?
  • 1 2
 Purely speculating based on size comparison with what’s in my gym, I’m guessing around 45lbs. But you should never try lifting what “that other guy” is lifting. It’s way safer to drop weight and focus on good form and technique. And if the weight is too light, supplement by just doing more repetitions.
  • 2 2
 @tmadison12: it was a 16kg kettlebell and a 9kg ball. However it's not essential yo use exactly the same weights Smile
  • 1 2
 @fit4racing: thanks. Give me a perspective of the effort.
Keep up the vids. Fun to change up my routine every now and then to see how my program is progressing.
  • 1 3
 That’s great for people with a gym at home, all the rest of us are doing Coach Dee’s home workout.
  • 1 2
 Our Kez skoolin’
  • 1 2
 good one coach!

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