3S Bike Long Interval 10-16-13

Screen Shot 2013-10-15 at 2.56.25 PM
BIKE (3S)
5-10 Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
Pro membership needed info here
Drill Work
Pick 3 cycling drills to complete 3 rounds each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x (1/2M + 1M + 2M)
Work:Rest 1:1 Recover the exact time it takes you to do each interval in each set. EX.1/2M bike recover exact time it takes to complete 1/2M. Then 1M Bike, recover exact time to complete 1M, 2M Bike, recover exact time to complete 2 M bike. 1/2M, etc.
No extra rest between rounds.
10-15 minute cool down.

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