Skills are not something that you can get at a high heart rate. You must practice them. To practice we need to have a low heart rate, iterate, focus on one part at a time, review, analysis, and be coachable.

Once sessions is not going to do it. We need consistency.

After we practice the skill we need to train it and reenforce good mechanics under intensity. Again that takes time, consistency, planning, analysis, and coachability.

Doing group classes can get you those skills. If you want to fast track those skills working with a coach will help (accessory work, 1-1, 2-1 coaching).

Cheers,
Berek