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Last week of free training. Please take a moment to share your thoughts, ideas, concerns, recommendations, etc. ON THE FORUM so we can build a better training product. Please DO NOT add comments below at the bottom of this article. This makes it much more difficult to track. At Virtual Trainer, I am committed to providing the best training content available in the motocross industry but I need your input.

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Recovery Workout: This is a low intensity recovery workout performed in zones 1 and 2 with much lower volume than previous weeks. Remember, even though this is a recovery week, keep your caloric intake at the same level as a normal training week. The goal of this workout is to allow your body to dictate which zone you train in. This is intended to be a recovery and aerobic maintenance workout.

	Bike: Cycling: Easy Ride Planned Time: 00:45:00 Workout Description: Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride. 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: Easy Run Planned Time: 00:30:00 Workout Description: Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher. 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: Easy Row Planned Time: 00:25:00 Workout Description: Very easy row. High stroke rate (24-28 strokes per minute) with relatively low power is preferred. Smooth, controlled strokes are best to control heart rate without high and low spikes. 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 <===========

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.

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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.