3S Bike Long Interval 5-15-13

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BIKE (3S)
5-10 minutes Mobility
Super Sumo Groin Mob
Dynamic warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
“TOSH”
3 x (1/2M + 1M + 2M)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (1/2m in 35s,
recover 35:s, 1M in 1:20, recover 1:20, 2M in
3:00, recover 3:00, etc.)
10-15 minutes cool down

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