Name: Playbook - James Lawrence Iron Cowboy - W3/D2 Zone 4 Intervals
Uploaded: 2021-12-23T18:51:10.702Z
Duration: 60 min
Description: W3/D2 Zone 4 Intervals

Day 2

Bike Zone 4 Intervals 1 hour

Pre-activity comments:
This workout starts with 2 sets of ascending efforts starting in Low Zone 1 and building up to high zone 2. Then 5 x 2-minute sprints in zone 4 with 2-minute recoveries after each interval

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)

Main set:
5 x 2 minutes in Zone 4 with 2 minutes of recovery in Zone 1 after each interval 
- 2 min @102-110% of FTP (Zone 4)
- 2 min @50-70% of FTP (Zone 1)

Cool Down:
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low 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)

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 warm up

Main set:
5 x 2 minutes in Zone 4 with 2 minutes of recovery in Zone 1 after each interval

- 2 min @102-110% of FTP (Zone 4)
- 2 min @50-70% of FTP (Zone 1)

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

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

Zone 4 Intervals

Cool down:
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 5 min @50-60% of FTP (Low Zone 1)

Bike cool down

W3/D2 Zone 4 Intervals

W1/D1 Recovery Ride

The videos could have a bit more explanation.

W3/D2 Zone 4 Intervals

More workouts from James Lawrence Iron Cowboy