3S Long Interval Bike 7-8-14

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BIKE (3S)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X 2k, spin/recover 3:00
15-20 minutes warm down

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