Endurance WOD April 10th:



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


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