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.
8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts.
10-15 minutes warm down