Race Warm-up – 10-12 minutes

4 x 2′
Rest 1′ 30″

Pace: +1 to +2

Performance pieces. These need to be focused and intense. You don’t need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).

Cool Down steady state