SESSION FOCUS:
The focus of this session is on building muscular endurance, or your ability to generate high forces for long periods. This session is designed to involve repeated periods of high force production in the L3-L4 training zones. These sessions generate specific strength adaptations for long-distance triathlon.

WARM-UP:
Progressive for 10 min
PREP SET:
5 x 30 sec L3b (60-70 rpm)/30 sec L1
2 min Recovery
MAIN SET:
4 min reps at L3b at 65 rpm (2 min recovery*)
*Keep the rpm between 90 and 100 rpm during the recovery (even if Zwift tells you otherwise! 😀)
COOLDOWN:
5 min