FOCUS

Muscle endurance

[Warmup]

15 min @ Zone 1/2 , 90 rpm

[Drills]

20 sec @ Zone 4

1 min @ Zone 1          repeat 3X total

[Set #1]

1 min @ Zone 5

3 min @ Zone 1, 90 rpm

5 min @ Zone 4

3 min @ Zone 1

[Set #2]

2 min @ Zone 5

3 min @ Zone 1, 90 rpm

4 min @ Zone 5

3 min @ Zone 1

[Set #3]

3 min @ Zone 5

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

[Cooldown]

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

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