>> Weeks 1 - 7 Workout Schedule <<
Anatomical Adaptation Phase

Monday 
Ride: for 1 hour (or longer if you feel like it)
Ride 3, 10 minute motos 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.
Gym: Aerobic Base Train, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
          Upper body strength training (Short Session to learn exercises, 1/2 hour in length, choose exercises from these routines).
Stretching: 1/2 hour Morning Stretch
                   15 minute evening stretch following workout

Tuesday 
Ride: Repeat Monday's riding workout.
Gym: Personal train (Anatomical Adaptation Strength Training, see Routine 1)
Stretching: 1/2 hour Morning Stretch
                   15 minute stretch following workout
                   1/2 hour Evening Stretch

Wednesday
Ride: Repeat Monday's riding workout.
Gym: Aerobic Base Train, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
          Lower body strength training (Short Session to learn exercises, 1/2 hour in length, choose exercises from these routines).
Stretching: 1/2 hour Morning Stretch
                   15 minute evening stretch following workout

Thursday 
Ride: Repeat Monday's riding workout.
Gym: Personal train (Anatomical Adaptation Strength Training, see Routine 2)
Stretching: 1/2 hour Morning Stretch
                   15 minute stretch following workout
                   1/2 hour Evening Stretch

Friday 
Ride: Ride for 1 hour. 2, 10 minute motos and then pick a skill and work on it (cornering, starts, etc.)
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning Stretch
                   1/2 hour Evening Stretch

Saturday 
Ride: Ride for 1 hour. 2, 10 minute motos and then pick a skill and work on it (cornering, starts, etc.)
Gym: 45 minute run. Slow and steady and keep track of how many times you have to stop and take a break.  DO NOT GO BREATHLESS
Stretching: 1/2 hour Morning Stretch
                   1/2 hour Evening Stretch

Sunday 
Ride: Rest
Gym: Rest
Stretching: 1/2 hour Morning Stretch
                   1/2 hour Evening Stretch

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