Pick your hot lap pace:
Yellow 1 = 3.5 wkg
Yellow 2 = 4.5 wkg
Cool laps = 2.5 wkg
Lap 1 Warmup
Laps 2, 4, 6 Hot
Laps 3, 5, 7 Recover and regroup
Lap 8 Race

Jump on the PAIN🚂, we'll hurt ourselves to hurt you, so you can hurt someone else come race day...choo choo...all aboard 🍍🚂

Week 1 Sprints
Week 2 KOM
Week 3 Ramps
Week 4 Hunt or Hot Laps
Week 5 Chase
Week 6 PR Lap
Week 7 Circuits of Death