SESSION FOCUS: https://vimeo.com/448457360Opens a new window:

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 20 min
MAIN SET:
8 min reps at L4 75 rpm (3 min recovery)
6 min reps at L4 75 rpm (2.5 min recovery)
4 min reps at L4 75 rpm (2 min recovery)
3 min reps at L4 75 rpm (1.5 min recovery)
Focus on keeping in the aero position as much as possible
*Keep the rpm between 90 and 100 rpm during the recovery (even if Zwift tells you otherwise! )
COOLDOWN:
10 min