Track 2:
Today is focused on fitness.  So option 1 is you ride the track as that is always ideal.  Option 2 is you do the intervals if your track is still closed.  If you are on the track here is your workout!
 
We are going to be doing submaximal fitness work.  So make sure you spend 20 min warming up on each part of the track.  This part of warm up is ideal to also work on your skills!  Make sure you finish with a few gates as well.  
 
You will be doing full laps but with minimal rest.  These full laps won’t be 100% effort but rather 80-85% effort but with 8-10min rest between.  When doing this, it is also good to work on some skills as well.  Example do the full lap but jump as much as possible, or manual as much as you can.  Don’t just do the same race lines every time!
 
Do 4-6 if these with again 8-10 min rest between.  Good luck!!