3S Bike Short Interval 8-28-13

Future mtb-
Future Xterra racers
Bike (3S)
10-15  Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
(Pro subscription required)
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.
1k TT, spin/recover 3:00
6-8 x 400m  recover 2:00
Hold all times within 2-3 seconds
10-15 minutes cool down.

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