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FREE Smart MTB Training At-Home Training Plan with 9 Workouts! Trainer, Power, Strength & Intervals!

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Matt Miller

All plans by this Coach
No Ratings

Length

2 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Here are 9 sessions you can do at home absolutely free.

WHAT IS IT?
This is 9 days of real workouts you can do at home. You can do these strength and/or smart trainer workouts in a short time, and you have an idea of what we work on at every level. I tried to tell a small story on every workout about what we do with it and why. The exact same workouts have been used by riders from top 10 in World Cup races to National Championship winners to new beginners training for the first time.
NOTE: These are NOT set in the order in which we would prescribe them at all. We would most certainly have more rest, which is dependent on the rider. Please do not do these in order or all in 9 days as this would be too much for any rider at any level. This was put in to 9 days in a row because it is difficult to offer a free plan with the appropriate rest for every rider; some need more while others need less recovery.

HOW DOES IT WORK?
You probably found this program linked through either SmartMTBTraining.com or MTBPhD.com. On those sites is a clearly printed discount code. Just enter this code and the plan gets a 100% discount, thus making it free. You don't need any gym equipment, but the rides are built to sync directly to your smart trainer. Check out TrainingPeaks.com to learn how to sync up your rides or apply your plan.

WHY FREE?
I want to give you all an idea of what we do when training for mountain biking. There are a lot of myths and misinformation out there, so this will help you. The goal is that you will keep us in mind for your next training plan!

WHAT NEXT?
Try one or all of these over a few weeks depending on how you feel. Let me know what you think! Support us on Instagram @mtb_phd and @smart.mtb.training
And of course, if you are looking for more, check out SmartMTBTraining.com to access all our plans and workouts and to get access to any of our TrainingPeaks plans for just $9.99



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
2:41 hrs 1:35 hrs
Strength x2
1:22 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
2:41 hrs 1:35 hrs
Strength
1:22 hrs 1:00 hrs

Training Load By Week


Dr Matt Miller - World-leading MTB Scientist

MTB PhD

Dr Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road cycling. He has over 20 international publications and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.

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