3S Bike Lactate Shuttle or Tempo 9-28-13

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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.
  5:00 on, 2:30 recovery, 6:00 on, 3:00 recovery, 7:00 on
10-15 minutes cool down.



   10M @ 90% of 10M TT pace
10-15 minutes cool down.


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