3S Short Interval Bike 9-25-13

Screen Shot 2013-09-23 at 2.15.29 PM
Cyclecross
BIKE (3S)
5-10 minutes mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
6 Drills to Improve Sprinting Speed
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down.

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