3S Short Interval Bike 7-26-13

wattbike
Bike (SS)
10-15  Minutes Mobility
MWOD: Serratus/Rib Cage Mash Party
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.
10 x 30 seconds max effort
Recover 2:00
Use a trainer utilizing heavy tension
10-15 minutes cool down.

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