3S Bike Long Interval 6-12-13

i-2
Bike (3S)
5-10 minutes Mobility
Episode 301: Psoas Flossing and Biker Hips
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.
5 x 5:00 TT
Spin/recover 3:00
10-15 minutes warm down

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