Short Interval: 3S Bike 4-24-13

Screen shot 2013-04-23 at 3.07.40 PM

5-10 minutes Mobility
Dynamic Warm up

5-10 minutes drill work
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6-8 x 1k
Spin/recover  1:00
Hold efforts within 2-3 seconds

Cool down

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