3S Bike Tempo or Long Interval 9-14-13

Screen Shot 2013-09-13 at 4.21.01 AM
Bike (3S)
10-15  Minutes Mobility
Episode 304: Improving the Front Rack
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.
PICK ONE:
Tempo:
10M @ 20M TT pace
OR
6-8 x 3k
Spin/recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down.

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