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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W1/D6 Bike (Workout 1)

5.0|60 min
Day 6 WORKOUT #1 Bike Zone 4 Sprint Set: 1:00 Hour These are high-intensity sprints starting at 8 x :30 seconds in Zone 4 and then 10 x :30 seconds in Zone 4. There are 5 minutes of recovery in Zone 1 in between the interval sets Workout #1 Details: Warm-up - 10 min @50-70% of FTP (Zone 1) Main Set: 8 x 1 minute done as :30 seconds in Zone 4, :30 seconds in Zone 2 - Hard 30 sec @102-110% of FTP (Zone 4) - Easy 30 sec @70-83% of FTP (Zone 2) Recovery - 5 min @50-70% of FTP 10 x 1 minute done as :30 seconds in Zone 4, :30 seconds in Zone 2 - Hard 30 sec @102-110% of FTP (Zone 4) - Easy 30 sec @70-83% of FTP (Zone 2) Recovery - 5 min @ 50-70 % of FTP (Zone 1) Cool Down - 22 min @ 50-70 % of FTP (Zone 1)

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