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How Do I Increase My Motocross Endurance?

abril 13, 2022 5 lectura mínima

Professional Hard enduro rider, Johnny walker profusely sweating after a training session. Walker sits in front of his ktm dirt bike.

Getting into motocross can be physically demanding. While the actual event could only last for half an hour, the preparation can be grueling without proper training and supplements. 

One of the most critical parts of motocross training that you need to secure is improving your endurance and strength. 

And for you to increase endurance, you have to adopt the proper workout that could span from cardio, bodyweight exercises, and several sports like swimming and cycling. 

Moreover, you need the proper supplement, particularly the Branch Chain Amino Acids (BCAA). This supplement boosts your energy and improves muscle strength. 

If by any chance, you won’t be able to improve your endurance, you could find yourself in an uphill battle when riding your dirt bike. 

The motocross tracks are designed to test strength and endurance. That’s why it’s filled with a myriad of obstacles, and step-ups, step-downs, drop-offs, rollers, and rhythm sections. 

 Motocross track with massive elevation changes, jumps, and berms. Track tape and ribbons set up alongside the track.

Nevertheless, you can develop the necessary endurance by following the recommended workout, supplements, and mindset during training. So, hold on tight as we explore these crucial steps. 

What Is Motocross Endurance?

Endurance is the ability of the body to keep going with physical activity over a long period of time. Hence, in the context of motocross, the rider can continue with the motocross race for an extended time without reducing the level of performance. 

Developing endurance isn’t complicated, but many riders consider it one of the most challenging parts of training. In terms of workouts, endurance can be classified into two parts. First, you have your cardiovascular endurance and muscular endurance.

Cardiovascular endurance allows your heart and lungs to sustain the regular oxygen supply to your body despite its increased use. As a result, you don’t experience shortness of breath despite the high energy use demands. 

On the other hand, muscular endurance is your capacity to keep the muscles working without getting too tired. Your muscles play a vital role in motocross racing. After all, your ability to maneuver a 200+ pound dirt bike depends on the strength of your muscles. 

Group of runners jogging on a bath near a body of water. The runners are training both their  cardiovascular endurance, as well as their muscular endurance by jogging

What Muscles Are Used the Most During Riding Motocross?

Motocross in itself is actually a complete workout considering it targets plenty of muscles and improves organ function. 

However, practicing motocross rides may not be enough to develop endurance. Other forms of workouts are necessary to improve muscle functions, especially those involved in the ride. 

In these workouts, muscles used most during motocross are enhanced, consisting of the following.

Core Muscles

Abdominals, obliques, hip flexors, and spinal erectors.

The core muscles are responsible for keeping your upright position throughout the race. It sustains your posture and improves the use of your upper body strength. 

Diagram of the core muscles used in motocross.


Arm and Shoulder Muscles 

Deltoids, biceps, triceps, wrists, hands, and forearms.

You’ll be using your arm and shoulder muscles to take full control of the dirt bike. Therefore, these muscles have to improve in terms of strength and endurance.    

How Do You Build Endurance in Motocross?

 If you want to increase your motocross endurance, you have to undergo the right training, secure the appropriate supplements, and get the recommended nutrition. 

It’s the same with any other sport. You have to maintain a higher level of consistency and commitment to developing your cardiovascular and muscular endurance. 

For example, skipping your endurance training and refusing to include the necessary supplements will bring you back to square one. 

The more you take your workout seriously and stick to your practice schedule, the better your chances are of working harder and longer out on the track.

Mountain biker with the iRide Supplements logo faded over. Mountain biking is great cross training for improving endurance on the motocross bike. And iRide supplements are a necessity to pair with any form of training and exercise.

Does Nutrition Affect Motocross Endurance? 

Yes, the food you eat has some impact on the level of endurance you can sustain on the tracks. 

First off, your energy is derived from whatever meal you include in your routine. Hence, your dietary choices affect your fitness depending on the availability and fraction of necessary nutrients that can enhance your strength and stamina. 

That’s why many dieticians recommend the following food inclusions for your training diet.

  • Fish
  • Lean meat
  • Whole grains
  • Dairy products
  • Leafy vegetables 
  • Other Protein Alternatives

However, if you want to secure and speed up the impact of nutrition in developing motocross endurance, it would be a great help to include supplements designed and recommended for dirt bike riders. 

These supplements include Protein PowderPre-workout MixSuper Greens, and BCAA.

4 bag of motocross supplements by iRide including Greens, Rocket Fuel, Protein, and BCAA with a white studio background

BCAA, in particular, is made with ingredients that effectively enhance endurance. Plus, it gets you hydrated after the race preserving and boosting your energy even when the competition is over. It also works great if you pre-load the BCAA's a few days before a race, so you go into the race hydrated and 

What Is the Best Workout for Motocross? 

The best workout for motocross involves exercises that enhance the following. 


As mentioned before, endurance is a vital component of motocross racing. Aside from the training and riding itself, you can include these endurance exercises in your routine. 

  • Sit-ups
  • Cycling
  • Lunges 
  • Burpees
  • Running 
  • Push-ups 
  • Swimming  
  • Double-under
  • Stair Climbing 
  • Body Weight Squats  

Muscular endurance workouts for motocross, crunches, and planks.


Your primary concern when it comes to endurance is the rate at which you get tired from the real action. 

Naturally, the easier you feel exhausted, the lesser quality your performance becomes. On the other hand, if you’re able to push until the very end of the race, maintaining at least a closer proximity to your original energy, you’ll have all the chances to be on top of the competition. 

So how do cardio exercises contribute to this requirement?

Cardio exercises improve the functions of your cardiovascular and respiratory systems under a condition where energy is quickly depleted. This is primarily, of course, due to the demands of the sport. 

Nevertheless, by subjecting your lungs and heart to constant work when you’re on the tracks, these organs will fuel your body with oxygen under the same efficiency. 

That being said, here are the cardio exercises you can put on your training to-do list.

  • Rowing
  • Cycling 
  • High knees
  • Bear Crawls 
  • Jumping Jacks 
  • Jumping Ropes
  • Swimming laps 
  • Water aerobics

Pro motocross riders out on their road bikes training their cardiovascular systems to ride faster and harder for longer.


It’s almost impossible to ride a dirt bike if you don’t have the necessary stability. 

For starters, dirt bikes used in motocross are not exactly light. They weigh an average of 240 pounds. Riding it in a straight line already requires a lot of work, let alone riding on a motocross track containing lots of obstacles and uneven surfaces. 

Therefore, if you don’t pay attention to developing your stability, it’s going to be extra trouble riding the dirt bike even during practice. So with that, make sure to include the following exercises in your training routine. 

  • Hiking
  • Squats 
  • Deadlifts 
  • Pull-ups
  • Step-ups
  • Push-ups 
  • Tricep Dips
  • Weight Lifting 

Professional supercross/motocross athlete ken roczen performing front squats to strengthen his body for motocross.


When riding a dirt bike, one of the fundamental skills you need is control and fluidity when it comes to overcoming a particular barrier or crossing an uphill or downhill surface.

As much as stability and endurance are required for these motocross setups, you will also need some strength to adjust your position and posture, and communicate those movements through your body into the bike. 

Here are some exercises that can enhance your flexibility on the tracks.

  • Yoga
  • Kettlebells 
  • Box Jumps 
  • Bench Press
  • Barbell Rows 
  • Heavy Squats
  • Farmer carries
  • Heavy Deadlift 

Someone performing the bench press exercise.

Final Thoughts 

People often assume that speed and performance tricks measure the incredible talents of a motocross rider. 

However, these skills are only attained if endurance is at play. Otherwise, you won’t be able to stay long on the tracks. Likewise, you will find the entire motocross race too much for your body, eventually affecting your health.

With that, many riders don’t simply rely on training and workouts. They also ensure to get a proper diet and the right supplements that improve their fitness. 

When it comes to endurance, the BCAA supplement is a top choice. It keeps you hydrated and enhances your muscle stability. Likewise, it sustains your cardiovascular function despite the strenuous physical demands of motocross. 

If you’re wondering where to get your BCAA and other supplements like Protein PowderSuper Greens, and Pre-workout Supplements, check out the lineup of iRide Supplements and their packaged products containing all the formula you need right here at Risk Racing.

All of the supplements risk offers in partnership with iRide supplements. BCAA's Amino Acids, Rocket Fuel Pre-Workout, Greens recovery support & immunity strength, protein weigh isolate.

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