3S Long Interval Bike 7-10-13

Screen Shot 2013-07-09 at 10.09.41 AM
Bike (SS)
10-15  Minutes Mobility
The QL Is NOT a Bone…Even in THE Matt Chan
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.
3 x 2k
Spin/Recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

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