Making Good Use of a Short Track Session

I had a little bit of time to hit the #bmx track and I wanted to get in some beneficial work. Obviously, being on your bike is better than not being on your bike, but I wanted to take an approach similar to a runner or a sprinter to get in a solid workout that can translate to race day.

I pedal to the 30' line and then continue the rest of the lap as a pump lap. This is my pre-exhaust phase which get the full body working and the lungs breathing heavy. I rest for about 15-20 seconds and then drop into the back half of the track. This time I'm pedaling with the goal of getting to race speed and go fast the entire back half of the track. I wait another 15-20 seconds and do a second back half sprint which completes my set. I did a total of three sets and got a great workout in across a 35 minute session.

Workout:
1. 5-10 min warm-up
2. Pump Lap
3. Sprint back half of the track (with pedaling)
4. Sprint back half of the track (with pedaling)
5. Rest 4-5 minutes
Repeat this set (2-4) a few times