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Power Endurance Schedule

Power Endurance Phase
Weeks 14 - 17 Workout Schedule

PLEASE NOTE: This is only a guide. A good program will fit your SPECIFIC schedule!

Riding everyday is obviously recommended but not practical. I have included it everyday so that you can choose which days are ideal for you. Riding at least two days per week is recommended.

Monday
Ride: for 1 hour (or longer if you can)
Ride 3 motos the length of your normal moto with 10-minute breaks in between motos. Warm-up for 10 minutes prior to first moto by play riding to break a sweat and then stretch.
Riding Substitution: None. If you cannot ride, save your energy for the gym.
Gym: Interval Train, 1 hour (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc. or high intensity group fitness class).
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Tuesday
Ride: Repeat Monday's riding workout.
Riding Substitution: 1 hour cardio combo - Stationary bike, row, run. High Intensity like riding.
Gym: Power Endurance Training - Routine 1
Stretching: 1/2 hour Morning Stretch or 1 Hour Yoga

Wednesday
Ride: Repeat Monday's riding workout.
Riding Substitution: None. If you cannot ride, save your energy for the gym.
Gym: Interval Train, 1 hour (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc. or high intensity group fitness class).
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Thursday
Ride: Repeat Monday's riding workout.
Riding Substitution: 1 hour cardio combo - Stationary bike, row, run. High Intensity like riding.
Gym: Power Endurance Training - Routine 2
Stretching: 1/2 hour Morning Stretch or 1 Hour Yoga

Friday
Ride: Ride for 1 hour. 2 motos the length of your normal moto and then pick a skill and work on it (cornering, starts, etc.)
Riding Substitution: None
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch

Saturday
Ride: Ride for 1 hour. 2 motos the length of your normal motos and then pick a skill and work on it (cornering, starts, etc.)
Riding Substitution: None
Gym: 45-minute run. Wear your heart rate monitor and keep your heart rate in the Aerobic Range. You want to work hard but certainly not an all out effort. This is where you stay in the aerobic zone. DO NOT GO BREATHLESS.
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch

Sunday
Ride: Rest
Gym: Rest
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch