It is enduranced based.
I do a warm up of 4000m at my pace, next is 50m off /on- which is 50 hard and recovery for 2000m, next is 2000m at my pace, next is a 4000m at 70% of heart rate, next is 1000m hard and finally 4000m slowly.
Yeah it is alot but only hard rides only make up near half of my session.
Your fitness will dictated what you an and cannot do. Remember FORM is everything. Times will be different on different days and tracks.
Write all your stuff down and I mean everything, focus at what you do.Don't look across the track at the other rider , listen for times and fous at the task at hand.
Look at videos of pros and see how they ride . For me it was Moser.
S/F,
CEYA!
This was my old format. Alot is out but it a base of what I did. Oh race time trials also.