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Get fit for MTB in 3 days/week! Smart Trainer and Trail Optimized, Beginner to Intermediate

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Get fit for MTB in 3 days/week! Smart Trainer and Trail Optimized, Beginner to Intermediate


Matt Miller

All plans by this Coach


6 Weeks

Plan Description

Most of us just don't have the time to be able to train like the pros. But that doesn't mean we don't want to get the best out of ourselves with the time we have. These workouts are handpicked as some of the favorite and most effective of the pros. They are put together so that you can do the same workouts at home and watch your power improve!

It is 100% possible for you to improve your performance in mountain biking with only 3 rides per week! The key is doing the right rides and being consistent.

I know this because I have done it!

And I know that you can do this for 6 weeks.

This plan has 2 workouts during the weekdays that are focused intervals sessions. These can easily sync directly with your smart trainer, or you can do them outside by following the detailed instructions. This plan also leaves you to be able to ride on the weekends and HAVE FUN! Because fun is what it is all about!

We start by testing your fitness, then we retest your fitness at the end of the plan. You'll know exactly how much you've improved!

This plan is ideal is you have a family, work long hours, or simply just have a little bit less time to ride than you used to. You can start this plan on any day you want.

If you have any questions, don't hesitate to contact Dr Matt Miller at

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x2
02:03:00 01:14:00
MTB x1
02:10:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
02:03:00 01:14:00
02:10:00 03:00:00

Training Load By Week

Dr Matt Miller - MTB Performance Scientist & Trainer


Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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