FOCUS
[Warmup]
20 min @ Zone 1 , 80-90 rpm
[Set #1]
1 min @ Zone 3, 90-100 rpm
30 sec @ Zone 1
30 sec @ Zone 6
[Set #2]
5 min @ Zone 2, 90 rpm
2 min @ Zone 3, 90-100 rpm
[30 sec @ Zone 1
30 sec @ Zone 6 ] repeat 2x total
[Set #3]
5 min @ Zone 2, 90 rpm
3 min @ Zone 3, 90-100 rpm
[30 sec @ Zone 1
30 sec @ Zone 6 ] repeat 3x total
[Set #4]
5 min @ Zone 2, 90 rpm
4 min @ Zone 3, 90-100 rpm
[30 sec @ Zone 1
30 sec @ Zone 6 ] repeat 4x total
[Set #5]
5 min @ Zone 2, 90 rpm
3 min @ Zone 4, 90-100 rpm
[30 sec @ Zone 1
30 sec @ Zone 6 ] repeat 3x total
[Set #6]
5 min @ Zone 2, 90 rpm
2 min @ Zone 4, 90-100 rpm
[30 sec @ Zone 1
30 sec @ Zone 6 ] repeat 2x total
[Set #7]
5 min @ Zone 2, 90 rpm
1 min @ Zone 4, 90-100 rpm
30 sec @ Zone 1
30 sec @ Zone 6
5 min @ Zone 2, 80-90 rpm
[Cooldown]
13 min @ Zone 2, 90 rpm
