Here is some training to be getting on with and something you can do when the track isn’t open. BMX is a sprint sport… so sprint!
Sprints or interval training will really help your BMX racing by improving your recovery times and also help perfect your pedaling technique.
Typical Flat Sprint Program
Typical Flat Sprint Program
Measure out 80 metres of flat road. (industrial estates are quiet at weekends/evenings)
Roll up to start, stop and balance briefly then sprint 80 metres and return to start.
Rest for 2 minutes.
Repeat. 3 times per set.
Rest 5 minutes between sets
Do 3 sets
Hints: Explosive start. Try to be pedaling as fast as you can in the shortest possible time.
Advice: Don’t overdo it. Recovery time is vital. If you don’t let your body recover and adapt to the stress you put on it you will not progress.
You may find the first time you try this you feel a touch sick, this is a very high intensity exercise so ease up if you don’t feel so good.
If the weather isn’t so good you can use a static exercise bike to do your sprints.
Twice a week OK …every day NO WAY
Sprint training for BMX
