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
