How Ken Roczen Would Train for Spring Moto Season: Your Weekly Guide

With spring riding season around the corner, it's time to lock in a performance-driven routine that fuels endurance, builds strength, and maximizes recovery. Inspired by what pros like Ken Roczen do to stay race-ready, here’s your complete weekly plan.

🗓️ Weekly Training Routine (Inspired by Pro Riders)

Monday – Chest, Back + Core + Zone 2 Cardio

• Incline Dumbbell Press: 2x10

• Pull-Ups (Assisted if needed): 3x8

• Chest-Supported Rows: 3x12

• Plank Holds: 3x60s

• Hanging Leg Raises: 3x15

• Zone 2 Cardio (Bike or Jog): 20–30 minutes at conversational pace

Tuesday – Leg Day + Moto Technique or Zone 2

If not riding:

• Leg Extensions: 3x10 per leg

• Romanian Deadlifts: 3x12

• Leg Press: 4x8

• Seated Calf Raises: 3x15

• Zone 2 Cardio (Bike or Incline Walk): 20 minutes

If riding:

• Moto Skills Focus:

  • Standing drills for endurance & control

  • Cornering drills (flat corners + ruts)

  • Smooth throttle + brake transitions

Wednesday – Rest Day or Light Recovery Ride

• Easy walk, stretching, or light mobility work

• Optional: Light spin on the bike (15–20 min)

Thursday – Shoulders, Back + Core + Zone 2 Cardio

• Seated DB Shoulder Press: 4x10

• Lateral Raises: 3x15

• Cable Face Pulls: 3x12

• Lat Pulldown or Pull-ups: 3x8–10

• Russian Twists: 3x20 (10 each side)

• Zone 2 Cardio (Spin Bike): 20–30 minutes

Friday – Zone 2 + Race Weekend Prep

If racing Saturday:

• Light cardio (walk or spin): 15–20 min

• Dynamic warmup (jog, mobility, light bodyweight work)

• Mental Preparation:

  • Track study: GoPro, past race clips

  • Mental Imagery: Visualize the track, your lines, starts, and rhythm

  • Stay calm, stay routine-focused (like Ken Roczen!)

Saturday – Race Day or Moto Session

• Arrive early, hydrate early

• Light dynamic warmup (5–10 min jog, leg swings, squats)

• Practice laps → build speed gradually

• Stay relaxed, breathe deep, and perform

Sunday – Recovery Focus

• Recovery ride (easy spin, 15–20 min)

• Light stretching and mobility

• Dial in nutrition, sleep 8–9 hours

🧠 Key Tips:

• Zone 2 cardio is essential for endurance.

• Keep strength training low to moderate weight with high control.

• Technique is just as important as conditioning—ride with intention.

• Recovery is everything: protein, sleep, hydration, repeat.

Want help fueling your recovery, energy, and hydration like a pro?

👉 Use Hydro Power Endurance Fuel for hydration and carbs, Ignite for energy + focus, and Clear Whey Recovery Mix post-ride to bounce back faster.

Let’s ride stronger this season. 🏁