3S Bike Long Interval 8-7-13

Cycling Tour de France
Bike (3S)
10-15  Minutes Mobility
Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
(MWOD subscription needed)

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.
7 x 3:00
Spin/recover 3:00
Hold highest average distance  across all sets.
10-15 minutes cool down.

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