Day 3
Bike Vo2 Step Up Intervals: 45 minutes
These intervals start in Zone 4 and end in Zone 5. An interval set that mixes up the interval efforts by starting out close to max effort and ending with maximum effort
Workout Details:
Warm-up:
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-76% of FTP (Low Zone 2)
- 10 min @76-83% of FTP (High Zone 2)
Main Set:
6 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 30 sec @50-70% of FTP (Zone 1)
Cool Down:
- 6 min @50-70% of FTP (Zone 1)