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If you took yesterday's power endurance workout to failure on each set, you should definitely need today as a full recovery day. Focus on good nutrition, stretching, and a smart recovery workout. Make sure your intake of protein is adequate for recovery and rebuilding of muscle tissue.

Done correctly, recovery workouts are a very important link in the over all chain of training. Done incorrectly and you will be missing a link.

	Workout #1 (Cardio) Bike: Cycling - Recovery spin Planned Time: 45 minutes Workout Description: Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for cycling, use the RPE scale.
	Alternate Cardio: Row: Rowing - Recovery pace Planned Time: 25 minutes Workout Description: Very easy recovery row. Do NOT go hard. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for rowing, use the RPE scale.
	Alternate Cardio: Run: Running - Recovery jog Planned Time: 30 minutes Workout Description: Running is NOT recommended as a form of recovery. The impact nature of running is not conducive to a recovery workout. However if you choose to run, do so with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best if done alone. If you have not completed your Lactate Threshold test for running, use the RPE scale.
	Workout #2 (Flexibility) Motocross Flex Program: Planned Time: 30 minutes Workout Description: Full Body Flexibility Routine.
Notes: For the cardio portion of your workout, you can choose to cycle, row, run or use a piece of gym equipment (elliptical, stationary bike, etc.). After cardio, complete MX full body flexibility routine.

================> Friday's Workout - Complete Day off <================

Questions
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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.