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This is a recovery week so really rest up and follow the plan. Recovery workouts as well as recovery weeks are very important! Get your goals established for the next set of challenges. 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.

	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.