Medium Boy's 45 Minute High Heart Rate Motocross Workout
Goal: Push heart rate into Zones 4 and 5 while developing full body strength and core endurance.
Equipment Needed:
- Spin bike or AirBike
- Bosu ball
- Dumbbells
1. Warm Up
5 Minutes
- Spin Bike or AirBike
- Easy pace
- Gradually increase cadence
- Target: 60 to 65 percent max heart rate
2. HIIT Primer
4 Rounds
- 30 second sprint
- 30 second recovery spin
Goal: Spike heart rate into Zone 5 and improve recovery between efforts.
3. Strength and Core Circuit
Complete 3 Rounds
Perform exercises back to back with minimal rest.
Rest 60 to 90 seconds between rounds.
Bosu Ball Push Ups
- 8 to 10 reps
Flat side down.
Focus on core stability and shoulder endurance.
Weighted Lunges
- 8 to 10 reps per leg
- 3 sets
Hold dumbbells at your sides and drive through the heel.
Elbow Plank
- Hold to failure
- 3 sets
Brace your core throughout.
Add weight if you can hold longer than 90 seconds.
Russian Twists
- 20 total reps
Use weight if possible.
Move slowly and under control.
4. Heart Rate Finisher
Spin Bike or Fan Bike
- 20 second sprint
- 10 second recovery
- Repeat 8 rounds
Total Time: 4 Minutes
This final push is designed to mimic the high intensity bursts often experienced during motocross riding.
5. Cool Down
3 to 5 Minutes
- Light spin
- Full body stretching
Focus on:
- Hip flexors
- Hamstrings
- Chest
- Shoulders
Medium Boy's Training Notes
- Move quickly between strength exercises to keep heart rate elevated.
- Brace your core on every movement.
- Add one rep per week or reduce rest periods to progress.
- Perform the workout two to three times per week with at least one recovery day between sessions.
"Motocross puts you in some really high heart rate zones, so I try to recreate those demands in the gym. The goal is to be fit enough that the bike never becomes the limiting factor." - Eli "Medium Boy" Steria
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This story was originally published June 9, 2026 at 12:38 PM.