3S Bike Short Interval 6-5-13

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Bike (3S)
5-10 minutes Mobility
Knee Pain Case Study Part 3
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
1k TT, spin/recover 3:00
6-8 x 400m
Recover 2:00
Hold all times within 2-3 seconds.
The difference between fastest and slowest repeat is at most 3 seconds.

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