FOCUS

Strength

[Warmup]

15 min @ Zone 1 building to Z2 , 90 rpm

[Accelerations]

1 min @ Zone 3, 65-75 rpm

1 min @ Zone 2, 95-100 rpm          repeat 2X total

[Set #1]

7 min 30 sec @ Zone 3, 65-75 rpm

(2 min seated, 30″ off saddle throughout)

2 min 30 sec @ Zone 1, 90 rpm         repeat 3X total

5 min @ Zone 1, 90 rpm         recovery between reps

[Set #2]

1 min @ Zone 4, 65-75 rpm

1 min @ Zone 1, 95-100 rpm         repeat 2X total

[Set #3]

7 min 30 sec @ Zone 3+, 65-75 rpm

(2 min seated, 30″ off saddle throughout)

2 min 30 sec @ Zone 1, 90 rpm         repeat 3X total

[Cooldown]

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

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