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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W1/D3 Bike

5.0|60 min|1 comment
Day 3 Bike FTP Test: 1:00 hour Workout Details: Warm-up: - 5 min @50-70% of FTP (Zone 1) - 10 min @70-83% of FTP (Zone 2) 4 x :30 second sprints at Zone 4 with 1 minute of recovery in Zone 1 in between intervals - Hard 30 sec @85-95% of FTP (Zone 4) - Easy 1 min @50-70% of FTP Recovery - 4 min @50-70% of FTP (Zone 1) Perform a 20 or 30-minute time trial going as hard as you can maintain for that entire duration (This should be done on a level course or on a trainer). Use this workout to set or re-confirm your zones. Your zones based on a 30-minute test, so that number is more accurate. A 20-minute test is still good to go off of but times that number by .95 to get your number to plug into a zone calculator. You can choose to go for 20 or 30 minutes. This is an all-out effort - 30 min @95-110% of FTP Cool Down 5 min @50-70% of FTP (Zone 1)


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Lina 2y ago
Great!!

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