ALLI Sports Racer X Online MX Sports GNCC Racing Racer Productions The Racing Paper Racer X Brand

Week 10 - Thursday Workout

by Coach Seiji

Advertisement

Daily Training RSS Feed Don't miss a workout. Subscribe to the feed Daily Training RSS Feed

For today's workout, you want to focus on a smooth and steady effort with the majority of your time spent in Zone 2. Avoid higher zones. Concentrate on smooth pedal strokes for cycling, steady pace for running, and perfect, steady strokes if you are rowing.

Bike: Cycling: Steady, moderate effort
Planned Time: 1:00:00

Workout Description:
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Run: Running: Steady, moderate effort
Planned Time: 0:40:00

Workout Description:
Run on a flat to gently rolling course. Get at least 50% of run time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Row: Rowing: Steady, moderate effort
Planned Time: 0:30:00

Workout Description:
Row smooth and consistent. Get at least 50% of row time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Notes:
Pick one of the above workouts (cycling, running, or rowing) only.

==============> Tomorrow's Workout - Strength Training <==============

RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

Questions
If you have a question about this or any of the other workouts, please post it on the Virtual Trainer Expert Forum. Old workouts are posted here.

Good luck with your workout!

Follow Virtual Trainer's personal Blog as he trains along side you the next 19-weeks.

Miss a Workout? No problem. All workouts are Archived here!

About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerich, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.

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

Share on:

Leave a reply