Track 3:
This month we have track split into 3 sessions.  This month we also are going to be digging deep in full Grands Prep mode so its not set up to be easy.  It is set up to be ready for Tulsa!  
 
This session is set up to be a specific fitness workout.  
 
You will spend 15-20min doing skill warm up.  Work on your manuals, jumping, and trying new lines.  Ramp up the speed of each run as the warm up goes on.  Finish your warm up with 1x2 gates.
 
Main session:  We have done this in the past.  We will be doing 1x4 full laps, with minimal rest, but bring the intensity down a bit.  So you will be doing your full laps at about 85% intensity, but only taking about 10min rest between laps.  
 
The idea is we want some BMX specific fitness work in but no need to burn you up with 3 high intensity track days.  Instead you will bring the intensity down but with that also bring the rest time down