Motocross
Mastering motocross fitness training: Tips for peak performance
Focus on workouts that balance strength and endurance if you want to become an advanced motocross rider.
Every athlete has their own unique reason they’re motivated to compete. For Red Bull motocross rider Carson Brown, it’s all about experiencing and sharing the incredible bliss that this sport has to offer.
Carson Brown rides at Seattle, Washington
© Chris Tedesco / Red Bull Content Pool
“I want to be known as the guy that can do anything and just loves dirt bikes—anything with two wheels,” Brown says. “I want to spread the joy of it and show that we can race it all."
Racing motocross bikes while performing gravity-challenging stunts is an exhilarating experience. After all, it takes precise timing and control of your bike to land a perfect whip or heelclicker — and it also takes immense physical strength. Motocross fitness training is an essential part of preparing for all the twists, turns, and inclines of motocross racing. If you want to get in the right shape to attack a motocross track, read ahead for a full guide to motocross fitness training.
01
Understanding the fitness demands of motocross
Motocross is a total body workout. As your arms and shoulders steer, your core keeps you balanced while your legs help with stability and bike control. Because the sport is so physically demanding, motocross strength training is key to a good run on the track.
Ken Roczen #22 competes during the FIM MXoN 2023 in Ernee, France
© Samo Vidic / Red Bull Content Pool
Toning the key motocross muscle groups is a vital part of preparing to ride. Plus, since there’s such a narrow margin of error with motocross stunts, physical fitness is key to motocross injury prevention.
02
Core components of motocross fitness training
Cardiovascular conditioning
Freestyle motocross tricks will certainly get your heart racing, which is why cardio training is such an important component of overall motocross conditioning. Traditional heart-pumping exercises such as running are a great way to improve cardiovascular fitness while also improving endurance. Interval training activities such as rowing (at the gym, not on the water) can also strengthen cardio fitness while targeting key motocross muscle groups.
Strength and endurance training
A typical motocross race or training session can last a while, so stamina is imperative. Some might argue that endurance takes priority over building muscle, but strength is nevertheless important. If you’re looking for motocross endurance exercises that also build your triceps, pecs, and (sometimes) biceps, try out some bench press push-ups.
Flexibility and mobility
Tyler Bereman freeriding
© Garth Milan/Red Bull Content Pool
Keeping your limbs nice and flexible is another major element of motorcycle racing fitness, and that’s where stretching comes into play. In addition to making you way less stiff the day after your dirt bike training, stretching goes a long way in terms of injury prevention. Motocross stretching and mobility exercises, such as lower back floor stretches or assisted chest and shoulder stretches, are great ways to warm up.
Mental conditioning
Your mind is another muscle that plays a big role in your motocross training plan. Most athletes will tell you that envisioning an activity from start to finish puts them in the right frame of mind to complete their goal. Additional motocross mental preparation helps you build confidence and focus so you don’t get thrown off track. Practices such as meditation can help keep you calm and centered in chaotic moments on the racetrack.
03
Nutrition for motocross riders
A healthy diet is necessary for any successful fitness regimen — good motocross rider nutrition is just as important as consistent workouts. If you’re fueling up before getting on your bike, here’s what to consider.
Jett Lawrence races at Round 11 at Ironman Raceway in Crawfordsville
© Garth Milan / Red Bull Content Pool
- Stay hydrated. The intensity of motocross workout routines can easily deplete your hydration levels. Drinking lots of water will help keep your energy high and your body healthy.
- Eat balanced meals. You only want to put the best-quality fuel in your motocross bike. The same should go for your body via what you put on your plate. Consider focusing on fruits, vegetables, and healthy carbohydrates.
- Take your vitamins. Sometimes, the demands of off-road motorcycle fitness can take their toll even if you’re doing everything right.
04
Motocross fitness training exercises
If you’re looking to get fit for motocross, you’ve got several options depending on your exercise preferences. Beginners may not be able to handle the same level of intensity or duration of certain workouts, so it’s always okay to scale back.
You might also be looking for a routine that combines endurance training and strength training. In that case, warm up with a one-mile run, and follow that with medicine ball exercises such as squats and jumps. Burpees and jumping jacks also help with cardio-strengthening and core stability.
As you advance in your overall fitness and motocross skills, you can work to speed up these exercises or add in more complex variations. For instance, if a standard plank has become a piece of cake, give your balance a serious test with shoulder-touch planks. You can also find tailored motocross workout routines with step-by-step guides for each exercise. The key to a good motocross training plan is learning to balance all the skills you need on the track: strength, agility, stability, and endurance.
Good fitness is essential for motocross success
Motocross is an electrifying experience, but it can really put your body through the ringer. Staying fit off the track is vital for good performance and staying safe. Focus on workouts that balance strength and endurance if you want to become an advanced motocross rider. This will give you a huge edge when you’re flying over those steep dirt hills and experiencing the exhilaration that only motocross can offer.