Motocross is a sport that makes exceptional demands on the whole body. Top exponents such as two-time ADAC MX Masters winner and former World Championship runner-up Max Nagl spend around six hours a day working on their physical fitness in order to master the tough challenges they will encounter on track. "I'm doing two units a day, six days a week," says the 25-year-old. In addition to a gruelling endurance programme, motocross riders have specific strength training exercises to complete.

Running, cycling and swimming are the classic forms of exercise in endurance training, because they get the body into shape whilst keeping the pulse rate down and spreading the workload out over several hours. "In the preparation phase, I go for a 12-kilometre run three to four times per week," says 30-year-old veteran Daniel Siegl. In the winter months, an indoor ergometer will take the place of the bicycle. "I can often spend up to two hours on the ergometer during the preparation phase," says Nagl. The exercise machine comes into its own when weather conditions are adverse but also has the advantage that it is kinder on the joints than - for example - running. "For me, it's important that I have a varied workout," says last year's ADAC MX Masters champion Marcus Schiffer. The 25-year-old from Frechen near Cologne was struggling at the start of the year with an arm injury that was slow in healing, which meant he was unable to carry through his usual preparations.

The optimum preparation for the motocross season also includes strength training. Particularly important here is the training of the trunk muscles. "Large muscle mass is more of a hindrance. I always combine strength training with working on my balance," says Nagl. Rising young talent Tim Cook performs specific balance exercises using a medicine ball. "The purpose of these exercises is to raise awareness of your centre of gravity," says the 20-year-old. Siegl supplements his training programme by playing squash: "It sharpens your responses and ability to concentrate."

Once the foundations have been laid in terms of physical fitness, it is then a matter of building technical skills on top. The main focus of motocross bike training is on jump and cornering technique, but perfecting the getaway at the start of the race is also important. Training runs alternate between constant, high and maximum speed.

Assuming that all has gone to plan, the riders can then line up at the starting gate and just hope that everything works out in the race.