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Week 16 - Tuesday Workout

by Coach Seiji


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Today's workout is a repeat of the Lactate Threshold test (LTHR) we did in weeks 1 and 2. The result of this test WILL REPLACE YOUR PREVIOUS RESULT. The purpose of repeating the test is to maintain accurate heart rate training zones and to verify that the test was performed properly.

Lactate Threshold Heart Rate (LTHR) Test – This test is VERY uncomfortable and requires that you give 100% MAX effort for a 30-minute effort. Two VERY IMPORTANT things to remember about this test. First make sure you are completely warmed up before attempting the test, and second, if you are coming "straight from the couch," meaning you have not been training for an extended period of time, DO NOT DO THIS TEST. You will be able to complete the test at a later time. If you skipped this test in week's 1 and 2 and have followed the program up to this point, you should be ready to give the test a try.

Running and Cycling
Start a 30-minute all-out effort. You should strive to hit an effort level that will allow you to complete the 30 minutes at as high an intensity level as possible for the entire test. You don’t want to fade towards the end of the test but you don’t want anything left when you are done. When you are 10 minutes into your 30-minute all-out effort, start your heart rate monitor recording function and stop it when you hit the 30-minute mark. Cool down for 5 minutes. The number you need from this test is the average heart rate for the last 20 minutes of your effort. This is your LTHR.

The protocol for obtaining your heart rate training zones for rowing is significantly different from running and cycling. For the rowing test, you will record 3 separate 8 minute tests with 10 minute rest periods in between efforts. Like the running and cycling test, you do not record the warm up. The rowing test is different because of the increased total muscle mass used, it's much higher than cycling or running so your body doesn't need such a strong stimulus to cause the maximal aerobic cardiac output that you are trying to achieve. We split it into 3, 8-minute sessions because even the most fit athlete has a hard time maintaining an all out effort on the rower for 20 minutes.

Once you have your LTHR, Refer to the Coach Seiji Says article titled "Cardio Training" to determine your heart rate training zones to be used on all subsequent workouts. Your LTHR will be DIFFERENT for running, rowing, and cycling which means you will have to do this test three times if you want to use all three forms of cardio.

One last time: This test is very intense and is only meant for guys who can handle a 30-minute all out effort. If you do not feel you can complete the test due to health reasons or if you are "extremely" out of shape, SKIP THE TEST. Alternate workouts will be provided.

Do only ONE of the following tests!

Bike: Lactate Threshold Heart Rate Test for Cycling
Planned Time: 0:45:0

Workout Description:

Long warm-up. Then ride a 30-minute time trial (all out pace). Race effort. Use a flat, out and back course or a stationary trainer. 10 minutes into the time trial punch "start" or "record" button on your heart rate monitor. You are only recording data for this last 20 minutes of the 30 minute effort. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Refer to the Coach Seiji Says article titled "Cardio Training" to determine your heart rate training zones for cycling to be used on all subsequent cycling workouts.

Alternate Workout: If you are not going to use a heart rate monitor, then cycle 30 minutes at RPE 6 (on a 1-10 scale).

Row: Lactate Threshold Heart Rate Test for Rowing
Planned Time: 0:60:0

Workout Description:
Long warm-up for 8 minutes. Then do 3 x 8 minute (3 sets of 8 minutes) time trial efforts (as hard as you can go) with 10 minutes off between each effort. Take the average heart rate for each 8 minute effort and average those together (total of average HR’s divided by 3). This is your rowing LTHR.

Refer to the Coach Seiji Says article titled "Cardio Training" to determine your heart rate training zones for rowing to be used on all subsequent rowing workouts.

Alternate Workout:
If you are not going to use a heart rate monitor, then row 30 minutes at RPE 6 (on a 1-10 scale).

Run: Lactate Threshold Heart Rate Test for Running
Planned Time: 0:45:00

Workout Description:
Warm up and stretch. Then run a 30 minute time trial (all out effort) on flat course/track. Punch HR monitor "start" or "record" button after first 10 minutes of test. You are only recording the last 20 minutes of the effort. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Alternate Workout: If you are not going to use a heart rate monitor, then run 30 minutes at RPE 6 (on a 1-10 scale).

RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

================> Wednesday's Workout - Strength Training <================

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.

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About the Author: Seiji Ishii is the head coach of 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 Yenerich, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at 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

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  1. Gravatar
    Colt Feimster February 08, 2011 at 4:05 pm

    Today was my first day ever doing the LTHR test i just bought a heart rate monitor here recently. Probably the hardest fitness test I have ever done. My AVG HR was 191 and after that I had nothing left. Through out these past weeks I have been using a heart rate calculator on the internet. I just got a road bike as well witch I love to do so you guys help me find a new sport as well. I just want to thank you Tim and Coach Seiji for this awesome program. And hope you guys do this all year round. I have came along way since day 1 of this program. I would love to see more after this program is over. BIG thanks to Tim and Coach Seiji!

  2. Gravatar
    Racer X Virtual Trainer February 08, 2011 at 8:17 pm

    You are welcome, Colt. That is what we are here for. Love to hear how the site has helped.

    You sure your average HR was 191? or was that your max? If that was your average for 20 minutes, that is crankin' it!

  3. Gravatar
    Colt Feimster February 09, 2011 at 3:17 pm

    Ha ha thanks yeah that was my avg. I gave it my all I guess i am in pretty good shape now thanks to you guys. I think my max for that workout was 197bpm. But i sent you that reply on the fourms to see if you can help me out with the calculating part.

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