>>Weeks 8 - 13 Workout Schedule<<

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: Group Fitness Kickbox, 1 hour (Can substitute any other form of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning Stretch
                   15 minute evening stretch following workout

Tuesday 
Ride: Repeat Monday's riding workout.
Gym: Personal train for 1.5 hours (Maximum Strength Training, see Routine 1)
         1 Hour Yoga
Stretching: 1/2 hour Morning Stretch

Wednesday
Ride:
Repeat Monday's riding workout.
Gym: Group Fitness Kickbox, 1 hour (Can substitute any other form of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning Stretch
                   15 minute evening stretch following workout

Thursday 
Ride: Repeat Monday's riding workout.
Gym: Personal train for 1.5 hours (Maximum Strength Strength Training, see Routine 2)
          1 Hour Yoga
Stretching: 1/2 hour Morning Stretch
                  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. Wear your heart rate monitor and keep your heart rate in the 143 to 162 range (Aerobic Range). I want you working hard but certainly not an all out effort. This is where we stay in the aerobic zone. 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