Name: Playbook - James Lawrence Iron Cowboy - W1/D6 Threshold with Zone 4 Sprints
Uploaded: 2021-12-23T18:51:10.654Z
Duration: 75 min
Description: W1/D6 Threshold with Zone 4 Sprints

Day 6

Bike Threshold with Zone 4 Sprints 1:15 minutes  

Pre-activity comments:
These are zone 3 efforts broken up with zone 4 sprints to increase speed while working on muscular endurance.

Workout details: 
Warm-up:
- 5 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

Main set:
4 x 5 minutes done as 2 minutes in Zone 3, :30 seconds in Zone 4, 2 minutes in Zone 3, :30 seconds in Zone 4 with 3 minutes of recovery in Zone 1 in between interval sets
- 2 min @91-100% of FTP (Zone 3)
- 30 sec @102-110% of FTP (Zone 4)
- 2 min @91-100% of FTP (Zone 3)
- 30 sec @102-110% of FTP (Zone 4)
- 3 min @50-70% of FTP (Zone 1)

Ramp down in 4 steps:
- 10 min @76-83% of FTP (High Zone 2)
- 8 min @70-76% of FTP (Low Zone 2)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low Zone 1)

Warm-up:
- 5 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

Bike @50-70% of FTP (Zone 1)

Bike @70-83% of FTP (Zone 2)

Bike warm up

4 x 5 minutes of work done as 2 minutes in Zone 3, :30 seconds in Zone 4, 2 minutes in Zone 3, :30 seconds in Zone 4 with 3 minutes of recovery in Zone 1 in between interval sets

- 2 min @ 91-100 % of FTP (Zone 3)
- 30 sec @ 102-110 % of FTP (Zone 4) 
- 2 min @ 91-100 % of FTP (Zone 3)
- 30 sec @ 102-110 % of FTP (Zone 4)
- 3 min @ 50-70 % of FTP (Zone 1)

Bike @91-100% of FTP (Zone 3)

Bike @102-110% of FTP (Zone 4)

Bike Threshold with Zone 4 sprints

Ramp down in 4 steps:
- 10 min @76-83% of FTP (High Zone 2)
- 8 min @70-76% of FTP (Low Zone 2)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low Zone 1)

Bike @76-83% of FTP (High Zone 2)

Bike @70-76% of FTP (Low Zone 2)

Bike @60-70% of FTP (High Zone 1)

Bike @50-60% of FTP (Low Zone 1)

Bike cool down

W1/D6 Threshold with Zone 4 Sprints

W1/D1 Recovery Ride

The videos could have a bit more explanation.

W1/D6 Threshold with Zone 4 Sprints

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