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

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