3S Short Interval Bike 6-30-14

Screen Shot 2014-06-30 at 6.23.53 PM
BIKE (3S)
5-10 Minutes Mobility
Episode 11: How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X :90 on, :60 off
15-20 minutes warm down

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