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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.


Matt Miller

All plans by this Coach


2 Weeks

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.

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.

You probably found this program linked through either or 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 to learn how to sync up your rides or apply your plan.

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!

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
And of course, if you are looking for more, check out to access all our plans and workouts and to get access to any of our TrainingPeaks plans for just $9.99

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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
Bike x2
02:41:00 01:35:00
Strength x2
01:22:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:41:00 01:35:00
01:22:00 01:00:00

Training Load By Week

Dr Matt Miller - World-leading MTB Scientist


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.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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