Olympus Pro Performance Coaching

Most riders think they’re training for endurance - but if you’re not in the right heart rate zone, you’re just burning energy without building real stamina.

👉Zone 2 is where true endurance lives. It boosts oxygen efficiency, burns fat, and strengthens your heart and muscles for longer, stronger rides.

Aim for six hours a week. Stay out of Zone 3 or 4 unless you’re doing high-intensity work on purpose.

I understand that it’s not always easy to fit in six hours of cardio per week.

However, the more consistently you can manage even four hours of endurance training - combined with the rest of your program (e.g., strength training, motocross, and recovery) - the more tangible progress you’ll begin to see.

If you want to improve your cardio fitness, then train at the targeted zones.

If you want to condition your body to suffer for longer, then keep doing short intensity bursts.
Your body - your choice. Right?

🔵Want help dialing in a plan that actually works? DM “MXEDGE.”

‼️PS: There are alternative methods to build endurance besides long hours of Zone 2 cardio.

However, these methods require a solid fitness base to apply safely and effectively, and they cannot fully replace the unique benefits of Zone 2 training

1️⃣ Chest and back muscular endurance = RIDING FOR LONGER

The stronger your back, chest, and shoulders are, the better your push and pull force delivery to the bike will be, allowing you to ride for longer. Additionally, you’ll be better equipped to absorb impacts after heavy landings, such as avoiding chest discomfort on the handlebars or going over the handlebars.

NOTE: Avoid isolating arm training.

Your training program should incorporate all three strength phases in a periodised manner: Strength, strength endurance, and power/speed.

🔵The following exercises and their variations work well when included in a periodised routine as described above: Barbell or dumbbell Bench Press, Bent over row, and Shoulder Press.

2️⃣ A STRONGER CORE FOR BETTER CONTROL

The stronger your core, the more control you’ll have over the bike, making it easier to navigate tricky sections.

As fatigue accumulates over time, your body position on the bike may change (such as arm use), resulting in poor technique, arm pump, and potentially race-jeopardising mistakes or injuries. A weak core can also lead to lower back pain.

🔵Exercises like plank variations, Pallof press, woodchop, and sit-up variations are effective, as long as you progressively increase the weight load.

‼️Remember:

A weak upper body can lead to arm pump.
Poor nutrition can lead to arm pump.
Incorrect bike setup or poor posture can lead to arm pump.
Race nerves can lead to arm pump.

➡️If you’re not sure how to achieve that, don’t panic, and definitely stop following generic workouts. After all, they haven’t worked so far 🤷🏻‍♂️.

Instead, we can work together to provide you with a solid training structure, efficiently improve your strength and fitness, stop gassing out mid-moto, and help you achieve Top 10 finishes and even win races.

📲If you want to find out how to make your next racing season your best yet, then DM me MXEDGE , for more information on how I can help you.

Your environment is a performance tool.

Every motocross and enduro rider focuses on the bike, fitness, nutrition and technique.

But very few pay enough attention to the people they spend the most time with.

The people around you influence your standards, your mindset, your confidence and the decisions you make every day.

A strong support system doesn’t just celebrate your wins. It keeps you accountable, helps you through setbacks, and pushes you to become better when motivation is low.

That environment includes:

Your coach
Your family
Your teammates
Your closest friends

And the conversations you have with yourself
If the people around you constantly make you question your goals, lower your standards or discourage your progress, growth becomes much harder.

Find people who believe in your potential, challenge you to improve, and genuinely want to see you succeed.

In the long run, the quality of your environment will often determine the quality of your performance.

If you’re a motocross or enduro rider and you know your environment, mindset, fitness or structure is holding you back, DM me “MXEDGE” and let’s see what needs to change.