Choose 1 sport:
5-10 minutes mobility
Dynamic warm up
800m easy jog
Recover completely and begin workout
Hold efforts within 3-5 seconds
Easy 800-1,000m cool down
5-10 minutes Mobility
Dynamic Warm up
10- 15 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 x 20:10
20 seconds all out 10 seconds recovery for 8 rounds.
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
easy 5 minute spin cool down
“The miracle isn’t that I finished. The miracle is that I had the courage to start.”