Name: Playbook - James Lawrence Iron Cowboy - W2/D4 Base Building
Uploaded: 2021-12-23T18:51:10.677Z
Duration: 45 min
Description: W2/D4 Base Building

Day 4

Bike Base Building 1 hour

Pre-activity comments: 
This workout includes base building zone 2 efforts broken up by short recoveries in zone 1.

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

Main Set:
-5 x 10 minutes in Zone 2 with 1 minute of recovery in Zone 1 after each interval.
- Hard 10 min @70-83% of FTP (Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)

Bike warm up

-5 x 10 minutes in Zone 2 with 1 minute of recovery in Zone 1 after each interval.
- Hard 10 min @70-83% of FTP (Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)

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

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

Base Building

W2/D4 Base Building

W1/D1 Recovery Ride

The videos could have a bit more explanation.

W2/D4 Base Building

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