3S Bike Long Interval 9-18-13

Screen Shot 2013-09-15 at 5.53.20 PM

Bike (SS)
10-15  Minutes Mobility
Episode 313: Improving Ankle Range, Super Friend Addition
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.
5 x (4:00 TT, 4:00 spin or off)
10-15 minutes cool down.

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