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Week 9 - Wednesday Workout

by Coach Seiji


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If you took yesterday's max strength workout to failure on each set, you should definitely need today as a full recovery day. Focus on good nutrition, stretching, and a smart recovery workout. Make sure your intake of protein is adequate for recovery and rebuilding of muscle tissue.

Done correctly, recovery workouts are a very important link in the over all chain of training. Done incorrectly and you will be missing a link.

Workout #1 (Cardio)

Bike: Cycling - Recovery spin
Planned Time: 45 minutes

Workout Description:
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for cycling, use the RPE scale.

Alternate Cardio:
Row: Rowing - Recovery pace
Planned Time: 20 minutes

Workout Description:
Very easy recovery row. Do NOT go hard. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for rowing, use the RPE scale.

Alternate Cardio:
Running - Recovery jog
Planned Time: 25 minutes

Workout Description:
Running is NOT recommended as a form of recovery. The impact nature of running is not conducive to a recovery workout. However if you choose to run, do so with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best if done alone. If you have not completed your Lactate Threshold test for running, use the RPE scale.

Workout #2 (Flexibility)

Motocross Flex Program:
Planned Time: 30 minutes

Workout Description:
Full Body Flexibility Routine.

For the cardio portion of your workout, you can choose to cycle, row, run or use a piece of gym equipment (elliptical, stationary bike, etc.). After cardio, complete MX full body flexibility routine.
RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

================> Thursday's Workout - Zone 3 Cardio <================

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.

Miss a Workout? No problem. All workouts are Archived here!

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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