Upgrade to enjoy this feature!
Vital MX fantasy is free to play, but Premium users receive great benefits. Premium benefits include:
- View and download rider stats
- Pick trends
- Create a private league
- And more!
Only $10 for all 2026 SX, MX, and SMX series.
Crossfit
I typically do light lifting with a lot of spin bike and some running, stretching at the end of all workouts. Kris Keefer just posted a video on YouTube of some things he picked up at Bakers so Im going to be trying them. I like lifting heavier weights but last year I was 200lbs to start the season which was WAY to much. This year Im a much better 176lbs just by switching up my workout a little away from heavier weights.
https://youtu.be/10wsBOLT5Ps
High rep lifting, like 20+ reps. Trains for endurance and strength without building mass. Focus on core, legs, back. Body weight and kettle bell balance workouts. For the runs, try to mix it up with some longer paced runs, and other days do mile repeats.
Thought about it but decided to order a pizza instead then take nap.
The Shop
Luxon 4-Post Bar Mounts
$189.95 - $239.95
Free shipping: VITALMX
I lifted weights every single day for about a year and got strong, but still left me tired on the bike. Although I put on muscle and felt strong, I wasn't all that fit because I failed to focus on incorporating high intensity workouts into my routine. On a "good" week i'd work in a couple short rows or maybe do some light jogging on the treadmill after lifting.
I started CrossFit back in Nov of '22 and it has been a game changer for me.
Typical classes are 1 hour: 10 minutes if dynamic stretching & mobility, ~20 minutes of a focused strength movement (typically a barbell lift) followed by 10-30 minutes of a high intensity workout. So you kind of get the best of both worlds with strength training and the high intensity, short duration workouts. They also incorporate lots of rowing, assault biking, SkiERG, and jump roping which is all around great cross training for moto.
The point I'm trying to make, is if you want to get fit, you need to focus more on the intensity of the workout rather than the sheer strength element. Spend some time working in heart rates Zone 3/4/5 multiple times per week. Focus on lifting movements that are based on the push/pull/drive movement. Find some exercises that build the stabilizer muscles & require some elements of balancing.
Bouldering and deadlifts
Similar to others I do "Metabolic Intake Training" which is essentially Crossfit just fewer barbells and more dumbells and Kettlebells and of course Ski Erg, Rower, and Assualt Bike. I do a 30-45 minute class with a warm-up and cool down before and after and it's done way more for me over the last 6 months than any of the lifting, running, spinning, etc. I did previously. Plus I'm down 30 pounds but that's probably more diet related.
Any of the CrossFit style workouts are a great combination of strength and cardio and pretty fun/competitive if you want them to be. With that being said, it's easy to hurt yourself as well but since you already lift you should have a good understanding of what you should or shouldn't do.
Every evening picking up 55 kilo and rush to the bedroom. Exercise for a 15/90 minutes (depends on our muscle activity). Good for the muscles/heart and mind. Falling in sleep ,reborn the next morning. Keep it simpel.
Mtb
Road bike
indoor rock climbing
swim laps
run
low weight, high rep lifting
I should mention, that I am the type of person that HAS to change up my exercise routines because otherwise I will burn out and quit.
I’m only good for about 90 seconds but damn is it good
Moto really needs a combination of strength, endurance, and sprint. Hard to do. Incorporate all three but not to extremes in any one area. Jogging is always good but mix in several sprint sections during the run.
Also, drop and do some push-ups several times during the run. Run up and down picnic tables during the run. You can do that routine on a bike too.
Weights, more reps, less weight. Ride. Mix up your riding putting in some 100% sprint laps during the practice moto. Don't just ride around at the same pace the whole moto. You can even pull over to the side and do some push-ups and then jump back on.
Check out the 'knees over toes guy' for some different ideas to add in. Some P90X routines are good to add as well. Mix it up. Helps in many ways including not getting bored with the routine.
That's an old myth that fails to die. 20+ is way too many reps to be doing for a regular routine. All you're going to accomplish is fatiguing your muscles. There's quite a bit of scientific research that shows for most regular gym goers, somewhere between 6-12 reps is an optimal balance. Reps beyond that range had a diminishing return and in most of the sample population lead to stagnation in muscle hypertrophy.
Everyone is different. Determine the program that works best for you by experimenting.
Totally on the same page here. If you’re going to lift weights it’s best to actually tear them down and grow and focus your endurance work on things like rowing running skiErg and so on. I run a “bro split” year round and am currently prepping for a marathon. It’s not like I am trained to only ride 2 laps and then give out because I lift heavy and pump a lot. It is sort of a myth. Some will disagree.
Everyone here talking about lifting light and doing 20+ reps. Has anyone seen what Chase Sexton posts on his IG? Doing 265lb+ front squats. Saw some other decent size weight. Strength is NOT a BAD thing on the bike. It’s the lack of endurance as well. If you can have strength AND endurance, you will be a beast. Like others say, try to incorporate both.
Yeah, that’s what I’m getting at but I’m awfully scattered. It’s an old trope that you’re either big OR built for endurance. I have absolutely found a way to do both, very well. It’s only one or the other if you accept that as your framework. I see where the limitations come in though. I run with some skinny twink lookin fellas occasionally and they’re so specialized I can never beat them. But for moto, I think a high strength body that’s also trained to endure is the winner.
I really like P90X...
Concept 2
Pit Row
The ONLY thing that gets tired or holds me back on the track is my hands cramping/pumping up (mainly my thumb muscles).
Outside of moto, I train 3 times a week off the bike and ride 1 day a week typically. Rest 3 days out of the week. My #1 go to exercise is pull ups. I do 40-50 pull ups per workout, usually 4-5 sets of 10. I do a lot of circuit training, usually 4-5 full circuits per training session. My circuit routine is: pull ups (10), light flat bench presses (10-12 reps), chest flies with rubber bands (10), dumbbell shoulder raisers front, side, and back 10 each way, leg extensions set of 25 (knee strength building), dumbell curls with super light weight for 20 reps, and sissy squats for 20 reps. The key is to go from exercise to exercise in the circuit with no breaks until the circuit is done, then rest. Also forgot to mention, I do this in a home gym.
After circuit training I do modified tabata training on the rowing machine. 60 seconds on, 30 seconds off for 7 sets. That's 10.5 minutes which is the same as most local races which consist of (5) ~2 min lap times. Anyway, that's what works for me. Takes no longer than 45 minutes per workout.
The dreaded thumb pump lol. Me too man, I get it gnarly some days. You're not the only one! haha
Post a reply to: Moto Workouts