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
