What Physical Training Should You Prioritise to Optimise Your Endurance for Enduro?
Improving your stamina for enduro racing isn’t just about flogging yourself on long runs or lifting weights at random. To get the most out of your physical training, you need to understand what actually impacts endurance on the bike – and how to tailor your training to suit yourself.
Let’s break it down.
The Five Key Factors Affecting Enduro Endurance
1. Bike Skill
Skill = smoothness. The smoother and more efficiently you ride, the less energy you expend. It’s that simple. No matter your riding level if you are chasing the number 1 spot – whether you're a Sportsman or Pro – the skill level is going to be pretty similar, so the margin gained here might be slimmer, and that’s why the other factors matter!
2. Bike Setup
A poorly set-up bike will wear you out faster than anything else. If your suspension isn’t dialled in for your weight or riding style, or your cockpit isn’t adjusted properly, you’ll be compensating physically – leading to arm pump, cramps, and general fatigue.
Invest some time in learning proper bike setup. YouTube has great resources – check out Keefer Inc Testing for straightforward, rider-focused advice.
3. Race Conditions
Conditions tie everything together – terrain, weather, and race format all play a role. A two-day time card event in freezing forest mud, or a three-hour hare and hounds in scorching heat, can be physically and mentally brutal. The better your skills, bike setup, and fitness, the more likely you are to cope (or even thrive) when the going gets tough.
4. Strength vs. Bike and 5. Strength vs. Self
Enduro bikes typically weigh around 100kg (dry), regardless of make or model. While the bike’s mass doesn’t change, yours does – and that affects how you handle it.
Heavier riders often find it easier to muscle the bike around but fatigue from moving themselves. They need to improve cardio, muscular endurance and lean up.
Lighter riders usually have an easier time moving themselves around on the bike but expend more energy moving the bike. They need to improve raw strength and mass to move the bike.
Everyone has to move the bike and themselves. Sitting to standing, pushing and pulling the bars, gripping with the legs, dabbing feet, lifting the inside leg – it all adds up. The better your muscular endurance and strength, the longer you’ll last. So you need to suss out what is going to improve your riding based on your physiology.
So, What Physical Training Should You Prioritise?
Hydration and nutrition matter too (more on that in other blog posts), but when it comes to training, the right balance of cardio and strength work depends on your size and physiology.
➤ Heavier Riders
If you’re on the heavier side, you’ve got the upper hand man handling the bike, but more work to do moving yourself around. Here’s where you’ll benefit most:
Goal: Improve strength endurance, lose a bit of weight (if needed), and boost cardiovascular fitness.
Focus: High-Intensity Interval Training (HIIT), bodyweight resistance circuits, and cardio sessions.
Bonus: Strengthen the posterior chain to protect your lower back – check out Dr Goodman’s Foundation Training on YouTube.
➤ Lighter Riders
I fall into this category (68–70kg when not training), and I always ride better when I’m slightly heavier and stronger. Lighter riders might have better cardio by default, but controlling the bike requires more energy.
Goal: Build overall strength and add a bit of muscle mass.
Focus: Heavy compound lifts – squat, deadlift, bench press, shoulder press, pendlay row.
Tip: Prioritise strength over cardio – but don’t neglect either.
➤ Average Weight Riders (78–90kg *by Bobby’s estimate)
You lucky lot are in the sweet spot. You’re heavy enough to control the bike easily and light enough not to burn out too quickly.
Goal: Maintain a balance and assess where you’re weakest.
Focus: Alternate between strength, HIIT, and cardio.
How to Structure Your Training
Keep it simple with the two-thirds, one-third rule:
Lighter riders: Two strength sessions for every one cardio session.
Heavier riders: Two cardio or HIIT sessions for every one strength session.
Average riders: Split evenly or adjust based on what you need most.
If you’ve got six hours per week to train:
A lighter rider might do 4 hours strength, 2 hours cardio.
A heavier rider might do 4 hours cardio, 2 hours strength.
Example Training Weeks
🔸 Lighter Rider:
Monday: 5 sets of 10 squats @ 60% 1RM + pendlay row (5x5), bench press (3x5), RDLs, pull-ups to failure.
Wednesday: VO2 max intervals – 4x (4 min at 80-90% effort, 4 min recovery).
Friday: Barbell circuit – 5 exercises, 10 reps, 10 rounds.
🔸 Heavier Rider:
Monday: VO2 intervals (as above) + core (hanging obliques, Copenhagen plank).
Wednesday: 30-minute AMRAP – RDL, row, clean, front squat, thruster, push press (10 reps each).
Friday: 3x TABATA sets – burpees, sprints, squat jumps (8 rounds each, 20s on, 10s off).
🔸 Average Weight Rider:
Monday: HIIT bodyweight circuit.
Wednesday: Cardio + core training.
Friday: Barbell circuit (as above).
Final Thoughts
Training for enduro doesn’t need to be overly complex, but it does need to be deliberate. Tailor your training to your body type and riding demands, and you’ll be faster, fresher, and more competitive on race day.
Follow the blog and my socials for more training tips, session ideas, and insights into physical preparation for riding dirt bikes.
TRAIN HARD – RACE HARDER.
Useful links: