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Week 17 - Tuesday Workout

by Coach Seiji

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Break Through (BT) Workout: This workout is referred to as a Break Through workout, which means it is the most important workout of the week. This can be a very intense cardio workout or recovery depending on how you feel.

Bike: Cycling: Ride How you Feel
Planned Time: 01:00:00

Workout Description:
If tired, ride flats at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart. 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: Run How you Feel
Planned Time: 00:45:00

Workout Description:
If fresh--pick up the pace. No higher than zone 4 heart rate. If tired--keep heart rate in zones 1-2 only. 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: Row How you Feel
Planned Time: 00:45:00

Workout Description:
If fresh--pick up the intensity. No higher than zone 4 heart rate. If tired--keep heart rate in zones 1-2 only. 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

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