FOCUS

Threshold

[Warmup]

10 min @ Zone 2 , 90 rpm

[Drills]

30 sec @ Zone 4, 85 rpm

30 sec @ Zone 1, 90 rpm          repeat 4X total

1 min @ Zone 2, 90 rpm          easy recovery

[Set #1]

2 min @ Zone 4, 90 rpm

1 min @ Zone 4+, 85 rpm

3 min @ Zone 1, 90 rpm         repeat 4X total

2 min @ Zone 1, 90 rpm         recovery between reps

[Set #2]

1 min @ Zone 5, 85 rpm

2 min @ Zone 4, 90 rpm

3 min @ Zone 1, 90 rpm         repeat 4X total

2 min @ Zone 1, 90 rpm         recovery between reps

[Cooldown]

5 min @ Zone 1/ low Zone 2, 90 rpm