3S Long Interval or Tempo Bike 7-6-13

i-1
Bike (3S)
10-15  Minutes Mobility
Low Back Ache Quick Test
Dynamic warm up
1/2 mile spin warm up
10-15 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.
PICK ONE:
Long Interval
Lactate Shuttle:
Perform each set at just short of maximal effort.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down
OR
Tempo
10M @ 90% of 10M TT pace
10-15 minutes cool down

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