3S Bike Short Interval or Tempo 1-4-13

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BIKE (3S)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
Dynamic warm up
15-20 minutes Drill Work
Changing Gears
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
Short Interval
6X 1k
Recover 2:00
10-15 minute cool down.
OR TEMPO
15M @ 85% 15M TT pace
10-15 minute cool down.

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