Name: Playbook - James Lawrence Iron Cowboy - W3/D4 Base Build Step Ups
Uploaded: 2021-12-23T18:51:10.713Z
Duration: 75 min
Description: W3/D4 Base Build Step Ups

Day 4

Bike Base Build Step Ups 75 minutes  

Pre-activity comments: 
3 sets of different durations starting in low Zone 1 and building up to high Zone 2

Workout details:
Ramp up in 4 steps
- 3 min @50-60% of FTP (Low Zone 1)
- 3 min @60-70% of FTP (High Zone 1)
- 6 min @70-76% of FTP (Low Zone 2)
- 7 min @76-83% of FTP (High Zone 2)
Ramp up in 4 steps
- 4 min @50-60% of FTP (Low Zone 1)
- 4 min @60-70% of FTP (High Zone 1)
- 7 min @70-76% of FTP (Low Zone 2)
- 8 min @76-83% of FTP (High Zone 2)
Ramp up in 4 steps
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 9 min @70-76% of FTP (Low Zone 2)
- 9 min @76-83% of FTP (High Zone 2)

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

Ramp up in 4 steps
- 3 min @50-60% of FTP (Low Zone 1)
- 3 min @60-70% of FTP (High Zone 1)
- 6 min @70-76% of FTP (Low Zone 2)
- 7 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)

Base Build Step Ups 1

Ramp up in 4 steps
- 4 min @50-60% of FTP (Low Zone 1)
- 4 min @60-70% of FTP (High Zone 1)
- 7 min @70-76% of FTP (Low Zone 2)
- 8 min @76-83% of FTP (High Zone 2)

Bike @60-70% of FTP (High Zone 2)

Base Build Step Ups 2

Ramp up in 4 steps
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)
- 9 min @70-76% of FTP (Low Zone 2)
- 9 min @76-83% of FTP (High Zone 2)

Base Build Step Ups 3

Bike cool down

W3/D4 Base Build Step Ups

W1/D1 Recovery Ride

The videos could have a bit more explanation.

W3/D4 Base Build Step Ups

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