FOCUS
Continued progression
[Warmup]
10 min @ Zone 2 , 90 rpm
[Drills]
30 sec @ Zone 4, 85 rpm
30 sec @ Zone 1, 90 rpm repeat 4X total
2 min @ Zone 2, 90 rpm easy recovery
[Set #1]
3 min @ Zone 4, 90 rpm
1 min @ Zone 5, 85 rpm
3 min @ Zone 1, 90 rpm
2 min @ Zone 1, 90 rpm recovery between reps
[Set #2]
2 min @ Zone 4, 90 rpm
2 min @ Zone 5, 85 rpm
3 min @ Zone 1, 90 rpm repeat 2X total
2 min @ Zone 1, 90 rpm recovery between reps
[Set #3]
1 min @ Zone 4, 90 rpm
3 min @ Zone 5, 85 rpm
3 min @ Zone 1, 90 rpm repeat 3X total
[Cooldown]
8 min @ Zone 1/ low Zone 2, 90 rpm
