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$99.00
Junior BMX Training Program for Kids
Structured monthly BMX training for riders aged 10-12. Designed by Tony Harvey - 6x Australian BMX Champion - the HRVfit Junior program gives young riders a complete, coach-designed training plan every month for just $99 AUD.
No gym membership needed. No equipment required. Just a BMX bike, a track, and a flat road.
Not sure which program is right for your rider? See our full guide to BMX Racing Training Programs for every age and level.
What is the HRVfit Junior Monthly Training Program?
The Junior Monthly Training Program is a monthly BMX training subscription for kids aged 10-12. Each month you receive a fully structured, periodised training program covering every session type a developing BMX rider needs - gate starts, sprint training, and bodyweight gym circuits. Programs are delivered as a downloadable Excel spreadsheet, colour-coded and easy to follow at home or trackside.
What's Included Every Month
- Weekly Training Schedule: A clear day-by-day plan (Monday to Sunday) showing exactly what to train each day
- Gate Session: Landmark-based technique work with structured sets, reps, and coaching cues
- Sprint Training: Race-specific sprint sessions that progress across the year from acceleration development through to top-end max speed
- Gym Circuits: Bodyweight strength and explosive power circuits with exercise descriptions and weekly progressions
How the Program is Structured
Each monthly program follows a 4-week progressive training block. Weeks 1-3 build in volume and intensity, while Week 4 is a structured taper - reducing load so your rider arrives at the track fresh and fast.
Programs are built on the HRVfit 3-month periodisation wave - a proven annual training system that cycles through three speed qualities across the year:
- Month 1 of each wave: Acceleration development
- Month 2 of each wave: Mid-straight speed
- Month 3 of each wave: Top-end max velocity
This wave repeats four times across the year, giving riders a complete 12-month long-term development plan.
Who Is This Program For?
- BMX riders aged 10-12 years
- Beginner to intermediate level
- Riders training on flat pedals
- Parents and riders who want a structured, expert-designed program they can follow independently
- Riders who want to improve gate starts, sprint speed, and race fitness
Frequently Asked Questions
What equipment do I need?
A BMX bike, a BMX track, and a flat road for rolling sprints. All gym exercises are bodyweight only - no weights or gym required.
How is the program delivered?
Each monthly program is delivered as a downloadable Excel spreadsheet (.xlsx). It's colour-coded, easy to read, and can be printed or viewed on any device.
Can a 10-year-old follow this program?
Yes. The program is specifically designed for riders aged 10-12. All exercises use bodyweight only and include clear descriptions of how to perform each movement safely.
How many sessions per week?
The program includes 6 training sessions per week (Monday-Saturday) with Sunday as a rest day.
Who designed this program?
Tony Harvey - 6x Australian BMX Champion and founder of HRVfit. Tony has competed and coached at the highest levels of BMX racing and built this program based on real race-winning training methods.
HRVfit - BMX training programs built by champions, designed for the next generation.
Important: This program is a guide only and is not a substitute for professional medical advice. If your rider has any injuries, health concerns, or is new to training, seek advice from a qualified health professional before starting. HRVfit accepts no responsibility for injury resulting from the use of this program.