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.
An Endurance ride with Micro Intervals, followed by 15 minutes of Tempo
(Zone 3) . Allow 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.