3S Short Interval Bike 12-25-13

Screen Shot 2013-12-24 at 11.15.34 AM
MERRY CHRISTMAS

BIKE (3S)
5-10 Minutes Mobility
Episode 306: Set Up the Knee “Hinge” Joint So That It Will Actually Hinge
Dynamic warm up
15-20 minutes Drill Work
Road Cycling Tip – Perfect Pace
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
8 x (2:00 on, 1:00 off)
Cover as much distance as possible during “2:00 on”
10-15 minute cool down.

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