Moto Tip | Alex Martin’s At-Home Cardio Workout
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Welcome to the new Answer Racing Moto Tips feature! Answer Racing has been producing the highest-quality motocross and off-road gear since 1976, and this month launched its new line of 2020 apparel. With riders like Alex Martin, Ryan Villopoto, Nick Wey, and Mike Sleeter flying the Answer flag, there is a wealth of knowledge and know-how when it comes to riding a dirt bike efficiently and effectively in the Answer camp. Each week, Answer will bring you some riding tips to help you become better at the sport you love! Have a specific skill you’d like to improve? Comment below and we will cover it in a future post!
Even though gyms and training facilities closed due to the COVID-19 crisis, it’s important to stay active during the downtime. We know many people are using this as a chance to build up their fitness level and while others see it as a second chance for their New Year’s Resolutions. What’s a good way to stay in shape right now? We reached out John Wessling, personal trainer to JGRMX/Yoshimura/Suzuki Factory Racing rider Alex Martin, and asked if he had a simple plan that all of could do at home.
We are all limited to what we can do for training, but I have put together ‘quarantine’ workouts that athletes like Alex have been doing to stay strong and fit while staying home,” shared Wessling. “Alex likes to run so I have the cardio routine written out as a running workout, but if you don’t run often, feel free to do this workout on the rower, SkiErg, or a stationary bicycle.”
Wessling’s cardio plan is a simple interval set that would take just over a half an hour to complete and puts an emphasis on the heart rate zone. “The heart rate zones below are based on your max heart rate,” Wessling shared. Since the max heart rate is determined by age, click here to see the CDC’s formula for calculating your number and what that would be in the zones below.
Heart Rate Zones (% of MAX HR)
Zone One | 60-70%
Zone Three | 85-95%
Zone Five | 95% +
Cardio Workout
33-43 Minute Duration
Warm-Up
10-15 Minutes
Zone One Heart Rate
“As a warm-up, spend 10 to 15 minutes doing your chosen cardio activity at a moderate pace.”
Main Activity
3×3
Two Minutes In Zone Three, One Minute In Zone Five
Two Minute Reduced Pace Break Between High-Intensity Intervals
“This interval plan and target heartrate are universal, no matter if you’re doing a run, row, or bike ride. Since these are quick bursts, aim to do this set a minimum of three times.”
“The ‘reduced pace’ break could be a jog if you are running, a fast walk if you are jogging, a lighter spin if you are riding a stationary bike, and a slower cadence if you are rowing.”
Cooldown
10-15 Minutes
Zone One Heart Rate
“The cooldown is the same as the warm-up and it’s important to do both because it’ll lessen the chance of a muscle strain or injury and a Zone One heart rate is still high enough for a physical benefit.”
Thanks for posting this. It’s always good to add in variety so the body keeps guessing.
I recommend Concept2 rowers to everyone here. Had mine since 2013 and still rock it. I know they are probably hard to get right now but when you can, worth every penny.