Intervals: 
This is a specific BMX specific fitness routine.  You can do this on a trainer, rollers, outside on the bike or whatever set up works best for you!
Regular Dynamic Warm Up - Plus a 5-10 min pedal to get ready to go!
 
For our training we will be doing 6 sec sprints for 6 min.  So example for 6 min you will sprint for 6 seconds, rest for 6 seconds, sprint for 6 seconds rest for 6 sec.  Now please know it is impossible to go 100% sprinting like this for 6 min.  Please start out at a speed you are able to maintain your workout, but week by week I want you to push yourself to higher speeds, and a higher pace!  This workout isnt fun while doing it, but feel accomplished when you are done!
 
With the above you will do this for 3 sets with 6 min rest between.  So set 1 is 6 min with the above, rest for 6 min, and replete 3 total times.  Make sure to finish with a good 5 min recovery pedal when finished!