The Over 40s MTB Programme

Simple, Effective Training For Mid-Life Riders

Training That Works With Your Body

The Over 40s MTB Programme is different. It will build you up gradually, using exercises designed to give maximum return, and with minimal negative impact on your body. This is exercise that will make you feel good on and off the bike. No crazy beastings, WODs, or training that leaves you wrecked for days. Over the 20 weeks you will progress through 5 blocks of training, each building on the last, creating the foundations for years of fun and pain free riding.

As we get older, it can be tempting to train like we are still 20 something, copying the latest pro workout on social media or going hard every time you train, even though you are tired and your knees hurt. The reality is that for the 40+ MTB rider, things need to change to reflect that you are probably busy, have a tonne of commitments and simply can’t tolerate the amount or intensity of training that a young pro racer can take in their stride.

You can train in a gym or at home, with just a few resistance bands required, and all exercises have video instruction so you know you are doing them properly. The programme is hosted on the number 1 online training app, TrainHeroic, making your experience smooth and convenient from the very first session.

The goal? To enjoy your mountain biking more, today, tomorrow, and for years to come.

How it works

JOIN today for instant access
20 Weeks of training
  • Simple, effective and kind to your body.
  • Train at home or at the gym.
  • Ideal for time-poor riders looking to enjoy their riding more
  • Reduce injuries and ride pain-free
  • Great for riders whose health and fitness has dropped off
  • Helps you balance work, life, health and riding
Only $189 USD – Only $9 (≈ £7) per week.

What you'll get

  • 20 Week Strength Training Programme.
  • PDF Training Guide To Support Your Journey.
  • Additional Mobility, Breathing and Yoga.
  • Weekly Emails With Tips, Content, and Motivation.
  • Support to improve Stress, Sleep and Posture.
  • Progressive and Science-Backed Programming Specifically for Over 40s Riders
  • 1 Year Of Access On TrainHeroic App.
  • Based On Years Of Experience Coaching Riders Of All Levels.


Perfectly partnered with

  • Day 1: Strength Training
  • Day 2: Mobility and Breathing
  • Day 3: Strength Training
  • Day 5: Optional Bodyweight Training
  • Day 6/7: Ride Your Bike!
  • You organise your week, your way.
  • 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. These days Ben balances his own riding and fitness with being a husband, and father of two wild kids whilst also running The Strength Factory.

You may have also heard Ben on the Downtime Podcast chatting to Chris about all aspects of MTB training and fitness. His episodes are some of the show’s most popular, thanks to a realistic and jargon-free approach, and a belief that any rider can get more from their riding with some simple fitness training.

Ben’s client list includes pro riders, Joe Smith (Vitus), and Enduro World Series racers Chris Hutchens (Contour Collective) and Fergus Ryan (Privateer) as well as hundreds of amateur racers and everyday trail riders like you. When you sign up to The Over 40’s MTB Programme you’re in safe hands.

As seen on

The Pros on the programme

From grassroots heroes to World Cup superstars, we train the best in the game.

Fergus Ryan

Fast, stylish and committed, Fergus is as strong in the gym as he is on the race track.

Joe Smith

Flat pedal thunder and former WC racer, now with his sight on EWS glory.


Whilst a gym is best, the programme is designed to work in either a gym or at home, with options for both each week.

For home training the minimum you will need is a set of resistance bands, foam roller and a mat. 

You just 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. It is mostly aimed at middle aged riders who are new to training or who are coming back to training and exercise after injury, parenthood and so on.

You can start making progress at any time of the year, even during peak riding season. The sessions are kind to your body and joints, so whilst you might be sore after the first few sessions you should still be able to enjoy your riding whilst doing the programme.

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.

Many people report improvements in niggling knee, hip and lower back injuries when they use the programme too, so it might help.

The amount of time you train is up to you. This plan is made for riders like you.

Each week, you are provided with 2 main training sessions that take about 45 minutes to complete. At first it will take a bit longer as you become familiar with the app and the new exercises, but this will drop as you learn.

You then have a third, optional shorter session to top up your fitness on weeks where you do not ride as much.

At the end of the 20 week programme you will be invited to join a monthly Over 40s subscription plan.

You will receive all the details for this towards the end of the 20 weeks.

Yes, we have a number of riders in their 30s using the programme and getting great results too.

If you are a younger rider, injury free, with a good level of fitness then you might want to consider The Complete MTB Programme instead.

No, it is a one off payment that gives you access via the app for 12 months.

At the end of the programme you will receive a PDF copy of the programme to keep as well.

If The Over 40s Programme doesn’t work for you for whatever reason, we’ll give you a full refund, no questions asked. 

Don’t worry – it happens to us all. Most people will not simply manage to complete this in 20 consecutive weeks.

At any time you can re-start the programme or reset it so you don’t miss out. You have access for a full year on the app, and can train as much or as little as you like in that time.