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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W2/D5 Bike

5.0|45 min
Day 5 Bike Muscular Endurance Broken Intervals With Step Down Finish: 1:15 minutes 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 - 10 min @70-83% of FTP 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) Cool down: 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)

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