3S Short Interval Bike 2-17-14

Screen Shot 2013-10-03 at 8.48.50 AM

BIKE (3S)
5-10 Minutes Mobility
Burpee Smoked Elbows? Epicondylitis-ness? Voodoo it.
Dynamic warm up
15-20 minutes Drill Work
Pedaling Efficiency
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X :90 on / :45 off
10-15 minute cool down.

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