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

Week 6 - Wednesday Workout

by Coach Seiji

Advertisement

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

Break Through (BT): This workout is referred to as a Break Through workout, which means it is the most important workout of the week. This workout builds on last Wednesday's workout as we add another interval. The goal is to stay in prescribed heart rate zones during the intervals and rest periods.

Bike: Cycling: Tempo intervals
Planned Time: 00:60:00

Workout Description:
On road or trainer. Warm up well for 10 minutes. Total ride time after warm up will be 60 minutes with five zone 3 intervals held for 6 minutes. Maintain zone 2 heart rate during all non-interval time.

To do the workout, sometime during the 60 minute ride, do a 6 minute interval in zone 3 followed by a 2 minute recovery (zone 2) and then another 6 minute interval in zone 3 recovering again to zone 2. Repeat for a total of 4 sets. Relax! Smooth pedaling. 80-90 rpm. Aero position. 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: Tempo intervals
Planned Time: 00:40:00

Workout Description:
Warm up well for 10 minutes. Total run after warm up will be 40 minutes in zone 2 with four zone 3 intervals held for 6 minutes. Maintain zone 2 heart rate during all non-interval time.

To do the workout, sometime during the 40 minute run, do a 6 minute interval in zone 3 followed by a 2 minute recovery (zone 2) and then another 6 minute interval in zone 3 recovering again to zone 2. Repeat for a total of 3 sets. Relaxed form! Listen to breathing. 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: Tempo Intervals
Planned Time: 00:30:00

Workout Description:
Warm up well for 10 minutes. Total row after warm up will be 30 minutes in zone 2 with three (same as last week) zone 3 intervals held for 6 minutes. Maintain zone 2 heart rate during all non-interval time.

To do the workout, sometime during the 30 minute row, do a 6 minute interval in zone 3 followed by a 2 minute recovery (zone 2) and then another 6 minute interval in zone 3 recovering again to zone 2. Repeat for a total of 3 sets. 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 - More cardio <===========

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 Yenerch, 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