Endurance WOD April 10th:

 

BIKE

Cycling Basics Part 2
5-10 minutes Mobility
Dynamic Warm up
1/2 mile easy spin

5-10 minutes drill work
3 X 3 different  Cycling drills of choice with brief (100-200m) spin increasing to sprint between each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.

10 x 30 seconds max effort
Recover  2:00
If using a trainer  utilize heavy tension
 come into each rep at full speed to maximize 30 seconds. For example, use a 10-15m “build up” to begin rep at speed.
Easy 1 mile cool down

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s