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Need for Speed
Courtesy of Aeorobic Capacity
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Bike
3 Sets:
5 sec acceleration to sprint,
2 min easy
8 sec acceleration to sprint,
2 min easy
10 sec acceleration to sprint,
2 min easy
Rest 2 minutes between sets
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Rest 4 minutes
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15 sec sprint @ 100%, 3 min easy
18 sec sprint @ 100%, 3 min rest
25 sec sprint @ 100%, full recovery
30 sec sprint @ 100%
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