Track 3: The goal of this session is track speed.  Do a 20 min skill and acceleration warm up getting the legs moving.  Make sure you hit each straight at least once full speed
 
1x2 warm up gates.
 
We will be doing 4-5 full pump laps with about 6-8min rest between each lap.  The goal would be to pedal the least amount possible.  Minimum amount of pedals is gate to 30ft line.  Max pedals to turn 1 and pedal in the turn (not on the straight away).  Challenge yourself to get around the track but while taking the least amount of pedals possible!