Name: Playbook - James Lawrence Iron Cowboy - W1/D2 Short Sprints in Zone 5
Uploaded: 2021-12-23T18:51:10.632Z
Duration: 45 min
Description: W1/D2 Short Sprints in Zone 5

The videos could have a bit more explanation.

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Day 2

Bike Short Sprints in Zone 5, 45 minutes

Pre-activity comments:
There are short rests in between intervals to help with recovery time.

Workout details: 
Warm-up:
- 10 min @50-70% of FTP (Zone 1)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @76-83% of FTP (High Zone 2)

Main set:
10 x :30-second sprints in Zone 5 with 1 minute of recovery in Zone 1 after each interval
- Hard 30 sec @110-120% of FTP (Zone 5)
- Easy 1 min @50-70% of FTP (Zone 1)

Cool Down:
- 10 min @50-70% of FTP (Zone 1)

Warm-up:
- 10 min @50-70% of FTP (Zone 1)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @76-83% of FTP (High Zone 2)

Bike @50-70% of FTP (Zone 1)

Bike @70-76% of FTP (Low Zone 2)

Bike @76-83% of FTP (High Zone 2)

Bike warm up

Main set:
-10 x :30-second sprints in Zone 5 with 1 minute of recovery in Zone 1 after each interval

- Hard 30 sec @110-120% of FTP (Zone 5)
- Easy 1 min @50-70% of FTP (Zone 1)

Bike @110-120% of FTP (Zone 5)

Bike Short Sprints

W1/D2 Short Sprints in Zone 5

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