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)