Name: Playbook - James Lawrence Iron Cowboy - W1/D3 Bike
Uploaded: 2022-11-15T18:00:20.327Z
Duration: 40 min
Description: W1/D3 Bike

Day 3

Bike Vo2 Short Recovery Intervals

There are short rests in between intervals to help with recovery time. The effort is close to maximum effort on the sprints.

Workout Details:
Warm-up:
- 5 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 4 with 30 seconds of recovery in Zone 1 after each interval
- Hard 30 sec @102-110% of FTP (Zone 4)
- Easy 30 sec @50-70% of FTP (Zone1)

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

Warm-up:
- 5 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)

Warm up

Main Set:
10 x :30-second sprints in Zone 4 with 30 seconds of recovery in Zone 1 after each interval

- Hard 30 sec @102-110% of FTP (Zone 4)
- Easy 30 sec @50-70% of FTP (Zone1)

Bike @102-110% of FTP (Zone 4)

Main Set

W1/D3 Bike

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

Trevan

W1/D1 Run

W1/D2 Swim

Lina

New 500 yard record. Beat my one from earlier this week by 20 sec!

W1/D4 Swim

W1/D5 Run

W1/D6 Bike (Workout 1)

I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

W1/D3 Bike

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