Dirt Bike Workout Routine

Dirt bike riding can test your endurance and fitness whether you’re riding your local Motocross track or Single Track. It doesn’t take long to realize you need to improve your endurance if you want to be a better rider. In this article, I’ll show you dirt bike workout routines that will maximize your workout time and effort for improving your overall endurance.

Let’s get started with some cardio. Cardio workouts using interval training is the best way to better rider fitness! Interval training is a type of training that involves a series of low-intensity to high-intensity workouts with rest periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve the activity of lower intensity.

Cardio is a great rider workout and for and dirt bike rider that whats to improve fitness too. Varying the intensity will exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the rider to exercise for longer and/or more intense levels. It is a very useful cardio exercise and workout for motocross, enduro or any form of offroad riding.

Let me give you a typical cardio workout using High-intensity interval training, or “HIIT,”  you start with low-intensity and then moves to high-intensity, then back to low-intensity. It is one of the most popular and most effective training methods for boosting your cardio along with endurance in a short time. 

Treadmill Workout Routine

Start with low-intensity of 4.5 MPH for 90 seconds, then high-intensity of 7.5 MPH for 30 seconds, then back to low-intensity for another 90 seconds. So your typical workout set would follow this format:

  • Walk for 5 minutes at 2.6 to 3.0 mph to warm-up
  • 4.5 mph for 90 seconds
  • 7.5 mph for 30 seconds
  • 4.5 mph for 90 seconds
  • 7.5 mph or 30 seconds
  • 4.5 mph for 90 seconds
  • 7.5 mph for 30 seconds
  • walk 2.6 to 3.0 mph for 5 minutes 

An example, if you are struggling with endurance, then you may need the low-intensity to be 3.5 mph and the high-intensity to be 6.0 mph. You can change the effort level but not the time at each level. As your cardio and endurance improves then you will need to increase your effort until you reach your endurace goal.

For a complete workout routine, you would do (3) sets of this cardio workout. The complete workout takes around (35) minutes. For best results you should do this routine (3) times a week. When you are first starting out,  you may need to change the effort(MPH) of the low and high-intensity based on your current fitness level. 

It’s easy to find reports on the positive effects of HIIT on the Internet, but it’s difficult to obtain information on the intensities at which you should run your intervals. There is a good reason for this: The duration and intensity of HIIT exercise and recovery periods depends largely on your individual performance.

Now, some of you may be thinking that looks like a great way to improve endurance but, you hate running or maybe your knees can’t take the stress of running. Not a problem, you can do the same routine on a Stationary Bike, Rowing Machine, and Elliptical Machine. The main point, 90 seconds of low-intensity follow by 30 seconds of high-intensity.


Final Thoughts On HIIT Training

Push yourself. With HIIT training, you get out what you put in! Be smart and safe with the apparatus you choose for your HIIT training…make sure you know how to operate it, know where the emergency shutoff is, don’t hold onto the handles during the workout. Remember, you can do HIIT training without going to the Gym.

How often should you do HIIT? Shoot for 2 HIIT workouts a week in addition to your weekly dirt bike riding activities.

Many treadmills, ellipticals, and stationary bikes come with interval-based training pre-programmed on the console. These can be helpful if you are struggling to change your speed and incline during your workout. Look for treadmills with the science-backed Sprint 8 program.

Building Shoulders and Arms

Front Raises,

Strengthening the shoulders and arms are critical to riding at your best. Start with Front Raises, with a dumbbell in each hand. Position them in front of your upper legs with your elbows straight. Use a lightweight — less than 15 pounds at first. Slowly raise the dumbbells upward to shoulder level and then lower them back down to your upper legs. Perform four sets of 12 repetitions.


Add variation by positioning the dumbbell to the side of your leg and do Lateral Raises — with the elbows straight, slowly raise the dumbbells upwards keeping them parallel with the side of your body until you reach shoulder level. Then lower the dumbbells down slowly to the side of your leg.

Next, do Pushups. Keep your palms flat on the floor and extend your legs so that your body is straight. Your arms should be shoulder-width apart, but do not lock them and do not arch the back. Perform three sets of 15 to 20 repetitions.

Bent-Over Row: Place your feet in a position that gives you a good base of support (slightly wider than shoulder width). Knees are bent to 45 degrees and your back is straight with your head up. In a smooth motion, lift the weight up and into the chest by squeezing the shoulder blades together and pressing the elbows towards the back wall. Keep your back straight, knees bent and head up at all times. Perform 3 sets of 10 to 12 repetitions.

There you have it, some basic exercise that will improve your fitness and make you a better ride. The standard gym routine of bench press, bicep curls, military press, leg extensions, and a few other well-known exercises will not get the job done. Anyone can go fast for a lap or two on a smooth terrain, but when the terrain gets rough and you have to manhandle the bike, endurance training will prove to be an invaluable asset to your dirt bike riding

Full disclosureThe links in this post are affiliate links. This means that if you buy anything, I’ll earn a small commission at no extra cost to you. Your support is greatly appreciated and helps me keep the site going.

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