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)