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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W1/D5 Run

5.0|50 min
Day 5 Run FTP: 50 minutes FTP Test! Warm-up REALLY well before this test...I want you to be sweating before you start the test interval! Make sure you lap your watch or start your treadmill over so you have accurate and isolated data to calculate your run zones. The test interval should be done like you're racing a 5K...as fast as you can without slowing down or stopping! We then take your average pace for the test interval to calculate your run zones. Workout Detail: Warm-up: - 20 min @60-87% of Threshold Pace (Zone1-2) 20 minutes at a 5K or Zone 3 effort - 20 min @93-100% of Threshold Pace (Zone 3) Cool Down: - 10 min @60-87% of Threshold Pace (Zone1-2)

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