5-10 minutes Mobility
Dynamic Warm up
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.
8-12 x 2k
Hold efforts within 3-5 seconds.
easy mile cool down
“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”