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

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