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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Cycling Watt 1.0

W1/D4 Base Build Pyramid

5.0|60 min
Day 4 Bike Base Build Pyramid 1 hour Pre-activity comments: Warm-up and cool-down are included in the main set. The effort starts in low Zone 1, goes to high Zone 2, and back down to low Zone 1. Workout details: Warm-up: - 5 min @50-60% of FTP (Low Zone 1) - 5 min @60-70% of FTP (High Zone 2) Active: - 10 min @70-76% of FTP (Low Zone 2) - 20 min @76-83% of FTP (High Zone 2) - 10 min @70-76% of FTP (Low Zone 2) Cool down: - 5 min @60-70% of FTP (High Zone 1) - 5 min @50-60% of FTP (Low Zone 1)

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