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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W1/D3 Bike

5.0|40 min
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)

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