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Triple Play Workout of the Day

by Racer X Virtual Trainer

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Tonight's workout features a high intensity cardio complex featuring three separate pieces of equipment.

10 minute warmup however you choose. Jump rope, run, row, ..... whatever. Just make sure you are warmed up and ready to go.

  1. 10 minutes on a Stationary Bike - Heart Rate Zone 3
  2. 2000 meter row - Heart Rate Zone 4
  3. 500 meters on the Concept2 SkiErg - Heart Rate Zone 2
  4. 30 TRX Atomic Pushups.

3 Rounds!

Notes:

  • Move from station to station as fast as possible. Do not let your heart rate drop.
  • Three minute break after TRX Atomic Pushups.
  • If you do not know your Heart Rate Zones, Use the Rating of Perceived Exertion (RPE).
    • HR Zone 3 = RPE 6-7
    • HR Zone 4 = RPE 8-9
    • HR Zone 2 = RPE 4-5
  • Any cardio equipment can be substituted for the ones listed above.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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Discussion

  1. Gravatar
    dale liversedge November 03, 2011 at 3:13 pm

    what can you sub into the triple play workout if we dont have the SkiErg?
    awesome workouts though very helpful to my mx training.

    dale Liversedge
    twitter @daleyy25

  2. Gravatar
    Racer X Virtual Trainer November 04, 2011 at 9:21 am

    You can sub anything you like. You can use the stationary bike or rower in place of the ski erg. You could also jump rope, run on treadmill, etc.

    You can also do this workout entirely on one piece of equipment. Just use the prescribed heart rate zones. So, on the stationary bike it would be:
    10 minutes Zone 3, 6-8 minutes zone 4, 2-4 minutes zone 2.

  3. Gravatar
    Samantha Mills November 09, 2011 at 9:10 am

    Ok, soo im a 13 year old Girl and i have been racing up at HornRapids in Richland aginst all boys in the 85 12-15 beg. class and there all getting thougher then me, but im sitting in first for the season. but i have to move up in class's next year, is there any way you could help me out on like a eating thing and work outs to do at home with out a lot of work out machens??? Thank You Samantha Mills #19

  4. Gravatar
    Racer X Virtual Trainer November 09, 2011 at 5:00 pm

    Samantha, great to hear you are whipping up on the boys. I have two daughters so I am all for girl power. There is a section on the site that is just for the girls (http://www.racerxvt.com/category/the-female-athlete). Other then that, the site is wide open for you to research and read everything you can to stay as fit as possible and keep kicking the boy's butts!

  5. Gravatar
    Samantha Mills November 24, 2011 at 4:46 pm

    Thank u and i will sure try my hardest to keep it up !! (: #19

  6. Gravatar
    Braden March 16, 2013 at 6:44 pm

    Hi, Im a 1st year racer and im looking to finish solidly in points and i know the key is track time and training, but if you could help me out on finding some new routines with
    without a machine to work on that would be great. I will add this to my everyday routine.

  7. Gravatar
    Racer X Virtual Trainer March 18, 2013 at 10:39 am

    Braden
    My advice would be to join the Virtual Trainer Premium training community. For 20 bucks a month, everything is set up for you. You will receive first hand advice from Andrew Short's trainer, Coach Seiji and workouts arrive daily in your inbox so you know exactly what to do. Its the best 20 bucks you could ever spend on racing ESPECIALLY if you are a first year racer.

    Other than that, I would suggest spending as much time as possible reading and learning how to train for motocross. Everything you need to know is on the Virtual Trainer site. It just comes down to how much time and effort you want to put into being the best.

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