The MTB Foundation Programme

8 weeks to Build a foundation of mtb strength & fitness.

Build strength, power and fitness that will take your riding to the next level.

The Strength Factory’s MTB Foundation Programme guarantees to make you a better mountain biker.

It is 8 weeks long and designed to prepare you for The Complete MTB or Complete DH Programme. It will teach you how to train safely and effectively both on and off the bike, so you know you are doing the right exercises, the right way.

It is ideal for riders and racers of all levels who are new to structured training or who are returning after some time away. If you already have some experience in the gym, then please go directly to The Complete MTB or Complete DH Programme page and start a free trial.

Once you finish the programme you will be invited to join a free, no risk trial of The Complete MTB or Complete DH Programme to continue your training journey.

How it works

  • Learn the fundamentals to succeed.
  • Develop base fitness, strength & mobility.
  • Single payment, instant access.
  • Ride stronger or your money back.
  • Prepares you for Complete MTB or DH Programmes.
  • Used by 100s of riders across the world.
$89 single payment.

What you'll get

  • 8-Week Foundation for only $89
  • After 8-Week Foundation you can join the (optional) monthly programme for only $49 p/m.
  • In-depth training manual to teach you the fundamentals.
  • Mobility and Core training to improve your riding position.
  • Progressive endurance & interval training for faster trail riding and race-winning performance.


As seen on

What people are saying

Chris Downtime
I’ve been following the Complete MTB Programme for a few months now and I’ve really felt the benefits. The information is delivered in a clear and concise way and the supporting materials help make the most of the programme. I don’t follow it to the letter, but I do use the majority of it throughout any given week. I’ve seen improvements in my movement, good strength gains and feel much stronger and safer on my bike. Winner!
I would highly recommend this programme to anyone looking to become stronger and fitter on an enduro mountain bike, in particular, if you would like to maximise your enjoyment in taking part in a high multi-day event or trip. Overall I felt the Complete MTB Programme ensure that by the time I jumped on the plane to Chilé for Andes Pacifico I was ready to have a good time.
Katie Wakeley
I chose this plan for a couple of reasons, but the main one was that Ben is a racer/rider and knows that feeling during a race when you just wish you were better prepared so you can ride to your full potential. I am 8 weeks in and loving the programme. I have seen improvements in my conditioning and my aerobic fitness. In fact I would go as far as to say I am at my best fitness for a while and haven’t even peaked yet.
Rob Gray
I started on Ben’s programme in January with the specific aim of getting fit enough to ride the Mavic Trans Provence and enjoy it. I achieved this aim and came back from France having had the best time on a bike ever. I found all aspects of the programme to be helpful, but would particularly highlight the mobility and gym elements. I saw big increases in core strength and balance and had much improved upper back mobility.

Perfectly partnered with

Example Week:

  • Day 1: Strength and power training.
  • Day 3: Intervals or on-bike training.
  • Day 4: Strength and power training.
  • Day 6: Long ride with intervals or training tasks.
  • You organise your week your way.
  • Add rides, mobility and recovery work to fit your schedule.
  • Still ride with your mates and have fun.

Your coach

Ben Plenge, performance specialist

Strength & Conditioning Coach

A life-long mountain biker, Ben Plenge fell in love with riding on dirt in the ’90s and hasn’t slowed down ever since.

He found a love for fitness during his career in the British Army where he served tours in Iraq and Afghanistan and retired as a Captain. On leaving the army, Ben qualified as a professional coach and set up The Strength Factory to help riders of all levels smash their goals.

Ben’s client list includes top elite riders like Joe Smith who came 2nd at Red Bull Hardline in 2022. He has perviously coached World Cup pro’s Wyn Masters, Charlie Hatton, and Mike Jones as well as freeride star, Vero Sandler. As well as pro riders, Ben has coached hundreds of trail riders and age category racers to take on challenges like Trans Madeira, Stone King Rally or just to ride further and feel better.  When you sign up to a Strength Factory training programme you’re in safe hands.


Yes, you’ll need a gym. 

We have designed the programme specifically to be accessible to people in normal gyms. You need access to barbells, dumbbells and/or kettlebells. You will also need some space and a pull up bar. Things that are nice to have, but not necessary are a rowing machine, plyo box, and suspension trainer.

Alongside the gym and equipment you’ll need a smartphone or tablet that is able to download the TrainHeroic app. TrainHeroic works with iOS and Android.

Yes, absolutely. The programme is progressive and at every stage you are coached through the exercises with HD videos. Just take your time and pay attention to your technique and you will pick it up in no time.

All levels of rider can use the programme. We have a wide range of riders and racers, but mostly it’s people who just want to enjoy their weekly rides more.

Whilst loads of racers use the programmes, we also have a growing number of non-competitive riders using it to stay fit, strong and healthy. Many people also use it for a specific event or trip, like a week in the mountains or a big event in the summer.

You can start at any time of the year.

Regardless of when you start our programme begins with our 8-week Foundation Programme and then moves into our monthly Complete Programme.

This programme always begins with our 8-Week Foundation Programme. This allows you to move on to the Complete programme safely and with everything you need to make good progress and get amazing results. Skipping this stage would leave you with increased risk of injury and less likely to make progress.

If you are coming in with a good level of strength and fitness and feel confident in the gym and would like to skip The 8-Week Foundation Programme then please fill out the contact form at the bottom of this page and we’ll get back to you.

This is totally down to you and your doctor or physio to decide. We never suggest that you train through pain, however if you have a small niggle, you can often train around it, making good progress in other areas whilst doing your rehab.

The amount of time you train is up to you. Each week, you are provided with 4 main training sessions: 2 strength sessions and 2 interval or bike based sessions of different intensities and durations. On top of that you may wish to ride more, especially in summer with extra MTB rides or uplifts.

Yes, under the supervision of an adult. We have a number of under 18’s on the programmes across the UK and beyond. 

No, there’s no contracts or ongoing commitments. 

On sign-up you will receive access to the entire 8-Week Foundation Programme, straight to the TrainHeroic app on your phone. You will have access to this for 1 year.


Once you have completed the Foundation Programme, you’ll be invited to join the Complete Programme on TrainHeroic, which is billed monthly. This is entirely optional with no subscriptions or contracts. You can cancel at any time.

If our Foundation Programme doesn’t work for you for whatever reason, we’ll give you a full refund, no questions asked. 


If you find that our Complete Programme doesn’t work for you, you can cancel or pause the programme at any time.