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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W3/D3 Bike

5.0|45 min
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)

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