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.
3 x 5k TT
Work: Recovery 1:2
Recover twice as long as it takes to complete the 5K TT
10-15 minutes cool down.