Name: Playbook - James Lawrence Iron Cowboy - W2/D2 High-Intensity Step Up Intervals
Uploaded: 2021-12-23T18:51:10.665Z
Duration: 60 min
Description: W2/D2 High-Intensity Step Up Intervals

Day 2

Bike High-Intensity Step Up Intervals 1:00 hour 

Pre-activity comments: 
These intervals start in Zone 4 and end in Zone 5. An interval set that mixes up the interval efforts by starting at close to max effort and finishing at maximum effort

Workout details:
Warm-up:
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @76-83% of FTP (High Zone 2)
- 5 min @50-70% of FTP (Zone 1)

Main Set:
-10 x 1-minute sprints done as :30 seconds in Zone 4, :30 seconds in Zone 5 with :30 seconds of recovery in Zone 1 after each interval 
- Hard 30 sec @102-110% of FTP (Zone 4)
- Harder 30 sec @110-120% of FTP (Zone 5)
- Easy 1 min @50-70% of FTP (Zone 1)

Cool Down: 
- 15 min @50-70% of FTP (Zone 1)

Warm-up:
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @76-83% of FTP (High Zone 2)
- 5 min @50-70% of FTP (Zone 1)

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

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

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

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

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

Bike warm up

Main set:
-10 x 1-minute sprints done as :30 seconds in Zone 4, :30 seconds in Zone 5 with :30 seconds of recovery in Zone 1 after each interval 

- Hard 30 sec @102-110% of FTP (Zone 4)
- Harder 30 sec @110-120% of FTP (Zone 5)
- Easy 1 min @50-70% of FTP (Zone 1)

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

Bike @110-120% of FTP (Zone 5)

High-Intensity Step Up Intervals

Bike cool down

W2/D2 High-Intensity Step Up Intervals

W1/D1 Recovery Ride

The videos could have a bit more explanation.

Porter

W1/D2 Short Sprints in Zone 5

W1/D3 Recovery Ride

W1/D4 Base Build Pyramid

W1/D5 Recovery Ride

W1/D6 Threshold with Zone 4 Sprints

W2/D1 Recovery Ride

W2/D3 Recovery Ride

W2/D4 Base Building

W2/D5 Recover Ride

W2/D6 Muscular Endurance Intervals

W3/D1 Recovery Ride

W3/D2 Zone 4 Intervals

W3/D3 Recovery Ride

W3/D4 Base Build Step Ups

W3/D5 Recovery Ride

W3/D6 Endurance Step Ups

W4/D1 Recovery Ride

W4/D2 Muscular Endurance

W4/D3 Recovery Ride

W4/D4 Zone 2 sets

W4/D5 Recovery Ride

W4/D6 Short Sprints

W5/D1 Recovery Ride

W5/D2 Short Sprints

W5/D3 Recovery Ride

W5/D4 Base Build Pyramid

W5/D5 Recovery Ride

W5/D6 Muscular Endurance

W6/D1 Recovery Ride

W6/D2 Zone 4 Intervals

W6/D3 Recovery Ride

W6/D4 Zone 2 Building Sets

W6/D5 Recovery Ride

W6/D6 Threshold with Zone 4 Sprints

W2/D2 High-Intensity Step Up Intervals

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