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.
8 rounds: 20 seconds on, 10 seconds recovery
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down.