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, hereโs your complete weekly plan.
๐๏ธ Weekly Training Routine (Inspired by Pro Riders)
Monday โ Chest, Back + Core + Zone 2 Cardio
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Incline Dumbbell Press: 2x10
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Pull-Ups (Assisted if needed): 3x8
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Chest-Supported Rows: 3x12
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Plank Holds: 3x60s
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Hanging Leg Raises: 3x15
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Zone 2 Cardio (Bike or Jog): 20โ30 minutes at conversational pace
Tuesday โ Leg Day + Moto Technique or Zone 2
If not riding:
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Leg Extensions: 3x10 per leg
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Romanian Deadlifts: 3x12
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Leg Press: 4x8
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Seated Calf Raises: 3x15
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Zone 2 Cardio (Bike or Incline Walk): 20 minutes
If riding:
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Moto Skills Focus:
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Standing drills for endurance & control
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Cornering drills (flat corners + ruts)
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Smooth throttle + brake transitions
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Wednesday โ Rest Day or Light Recovery Ride
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Easy walk, stretching, or light mobility work
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Optional: Light spin on the bike (15โ20 min)
Thursday โ Shoulders, Back + Core + Zone 2 Cardio
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Seated DB Shoulder Press: 4x10
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Lateral Raises: 3x15
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Cable Face Pulls: 3x12
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Lat Pulldown or Pull-ups: 3x8โ10
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Russian Twists: 3x20 (10 each side)
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Zone 2 Cardio (Spin Bike): 20โ30 minutes
Friday โ Zone 2 + Race Weekend Prep
If racing Saturday:
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Light cardio (walk or spin): 15โ20 min
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Dynamic warmup (jog, mobility, light bodyweight work)
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Mental Preparation:
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Track study: GoPro, past race clips
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Mental Imagery: Visualize the track, your lines, starts, and rhythm
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Stay calm, stay routine-focused (like Ken Roczen!)
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Saturday โ Race Day or Moto Session
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Arrive early, hydrate early
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Light dynamic warmup (5โ10 min jog, leg swings, squats)
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Practice laps โ build speed gradually
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Stay relaxed, breathe deep, and perform
Sunday โ Recovery Focus
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Recovery ride (easy spin, 15โ20 min)
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Light stretching and mobility
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Dial in nutrition, sleep 8โ9 hours
๐ง Key Tips:
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Zone 2 cardio is essential for endurance.
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Keep strength training low to moderate weight with high control.
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Technique is just as important as conditioningโride with intention.
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Recovery is everything: protein, sleep, hydration, repeat.
Want help fueling your recovery, energy, and hydration like a pro?
๐ Use Hydro Power Endurance Fuel for hydration and carbs, Ignite for energy + focus, and Clear Whey Recovery Mix post-ride to bounce back faster.
Letโs ride stronger this season. ๐