FOCUS
Tempo
[Ramp up]
3 min @ Zone 2
3 min @ Zone 2 +5W
3 min @ Zone 2 +10W
3 min @ Zone 2 +15W
3 min @ Zone 2 +20W
[Set #1]
2 min 30 sec @ Zone 3, 85 rpm
30 sec @ Zone 5, 100 rpm
2 min 30 sec @ Zone 3 +5W, 85 rpm
30 sec @ Zone 5, 100 rpm
2 min @ Zone 3
2 min @ Zone 2 repeat 4X total
[Cooldown]
5 min @ Zone 1/ low Zone 2, 90 rpm
