Monday 
Ride: for 1 hour (or longer if you feel like it)
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 .
Gym:  Aerobic Base Train , 1 hour (NO INTERVALS) (Can be any type 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: Maximum Strength Training, see Routine 1
Stretching: 1/2 hour Stretch   or 1 Hour Yoga

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.).
Stretching: 1/2 hour Morning Stretch
                   15 minute evening stretch following workout

Thursday 
Ride: Repeat Monday's riding workout.
Gym: Maximum Strength Strength Training, see Routine 2
Stretching: 1/2 hour 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.)
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning Stretch
                  1/2 hour Morning Stretch

Saturday 
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.)
Gym: 45 minute run. Wear your heart rate monitor and keep your heart rate in the Aerobic Range (70-80% Max Heart Rate). 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
                  1/2 hour Morning Stretch

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