Speed Play

5-7 minutes of rolling hill warmups

Start the sequence of:

4X 1:00 followed by :30 sprints the 1:00 are hard tension active recovery seated the sprints are fast cadence and in top end zone 3

4X 2:00 followed by :30 sprints after each 2:00 again hard tension active recovery seated until the third 2:00 then take it to a climb

The Sprints are still fast and seated

4x 3:00 again with the :30 sprints after each 3:00 these are climbs out of the saddle and high tension top end zone 3. Sprints are in the saddle and fast

1 4:00 sprint followed with 4 x 20/40 drill 20 seconds sprint 40 second recovery.

Finish with 5-7 minute. of rolling hills and stretch. 50 minutes total.

This is a tough workout. We did this for fourth of July. My quads were screaming.

Enjoy!

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