Workout of the Day - This is a great routine if you are racing this weekend. The workout is very short but extremely intense. This can be done with any form of cardio, but of course I recommend the Concept2 Rower.

After warming-up for 10-minutes in Heart Rate Zone 1, do 5 sets of 40-seconds at race effort (zone 5) with 3.5-minute recoveries in Zone 2. Cool down very easily for at least 10-minutes.

Each set is 4:10 seconds so the entire workout, including warm-up and cool down, should be complete in approximately 40 minutes.

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.