Ascending Long Intervals

Warm-Up 400 m run carioca: keep arms out and parallel to line of travel! Two rounds of: 15 Russian KBS 10 goblet lunges (second round: add a pause at bottom of lunge) Drills: Partner banded fall drill Charlie's Angels front and back Oly-jacks Workout 600 m run 2 minute rest 800 m run 3 minute rest … Continue reading Ascending Long Intervals

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Short Time Trial

Warm-up 400 m run, dynamic mobility Drills: 3 minutes of cadence work, rising every minute, start 2-3 rpm higher than you're used to! rest 60 seconds then... Workout 12 minute time trial Your score is the distance covered in that 12 minute period. You can do a 2-3 minute "wind-up" run first (or use your … Continue reading Short Time Trial