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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W2/D1 Bike (Workout 1)

5.0|45 min
Day 1 WORKOUT #1 Bike Base Build Pyramid: 1:00 Hour Warm-up and cool-down are part of the main set. The effort starts in Low Zone 1, builds up to High Zone 2, and goes 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 1) Main Set: - 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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