Whether you’re signed up for a cross-country race, aim to conquer your local singletrack, or plan to rip down white-knuckle trails in the woods, you need to develop extra core and upper-body strength, agility, and endurance in order to meet the challenge, says Trapper Steinle, a pro mountain biker and USA Cycling-certified coach with Life Time Fitness in Centennial, Colorado.

This six-week training program will help prep you for any off-road bike adventure or race. It includes six workouts per week: three cardio-focused, two strength-based, and one optional yoga day.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!