6 Week – Beginner to Intermediate Training Plan OTH
Getting ready for Over the Hump this year as a beginner or intermediate and don’t have a training plan? Check out this 6 week plan.
You will be training 5 days a week (6 if you complete the optional portions) about an hour a day. There are 3 bike rides, 2 strength training sessions, and one optional yoga class per week. This training plan works on the proviso that you have access to a gym or have some basic equipment at home, like dumbbells and medicine balls for example.
Week 1
Day 1
Do a 60 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 12 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 60 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
Week 2
Day 1
Do a 65 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 14 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 65 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
Week 3
Day 1
Do a 70 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 16 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 70 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
Week 4
Day 1
Do a 80 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 18 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 80 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
Week 5
Day 1
Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 20 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
Week 6
Day 1
Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 2
Squats: Work up to a heavy single set of 3 – 5 reps.
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 12 Romanian deadlifts (RDL)
- 3 x 12 bent-over rows
- Rest 60 seconds
Set Three
- 3 x 20 Leg Lifts
- 3 x 1-minute Planks
Day 3
Cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Day 4
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 Renegade Rows(10lb dumbbells)
- 3 x 10 Box Jumps
- Rest 2 minutes
Set Two
- 3 x 10 Abductor Machine
- 3 x 45-second Wall Sit
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Single Dumbbell Shoulder Presses
Day 5
Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Day 6 (optional)
1 hour of yoga or Pilates.
3 Comments
This is awesome. You are awesome.
can’t wait for the season to start!!
Wanna try first races this season… In training…Thx for posting
Your six week training schedule is really helpful and, so far, very doable. Thanks for the support.