If you are not hitting the prescribed power, in either the Zone 5 "on"
portion or the Zone 3 "off" portion, shut it down and live to fight
another day. This workout is all about quality and training with this
specific protocol.
Slightly more challenging Micro Intervals this week. Add 15 minutes of
Tempo (Zone 3) riding after the Micro Intervals to make up the slightly
longer ride duration, giving yourself at least 10 minutes of Recovery
(Zone 1) before you finish your training. If you find yourself with
extra time to train today, this would be a good opportunity to add an
additional 30-60 minutes of Endurance (Zone 2) training, before
tomorrow's well-earned rest day.