0-15 min Develop a pre race warm up routine (zone 1-3)
15-40 Openers - 15 Second Sprints (N/A)
do 1 every 5 min, EZ spin after each in heart rate zone 1-2
X 5 rounds
40-45 min Spin down EZ (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 1 min hard in heart rate zone 3-4, 1 min EZ in heart rate zone 1-2
-Coach Vic Brown
Congrats to Boston University's 3RD place finish at the NECTC Championships - Mightyman Sprint
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