FOCUS

All around

[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

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