Name: Playbook - James Lawrence Iron Cowboy - W4/D1 Recovery Ride
Uploaded: 2021-12-23T18:51:10.731Z
Duration: 30 min
Description: W4/D1 Recovery Ride

Day 1

Bike Recovery Ride 30 min

Pre-activity comments: 
Choose to do this in Zone 1 or 2 based on how you're feeling but don't go above Zone 2

Workout details: 
30 min @50-83% of FTP (Zones 1-2)

Bike Recovery Ride

W4/D1 Recovery Ride

W1/D1 Recovery Ride

The videos could have a bit more explanation.

Porter

W1/D2 Short Sprints in Zone 5

W1/D3 Recovery Ride

W1/D4 Base Build Pyramid

W1/D5 Recovery Ride

W1/D6 Threshold with Zone 4 Sprints

W2/D1 Recovery Ride

W2/D2 High-Intensity Step Up Intervals

W2/D3 Recovery Ride

W2/D4 Base Building

W2/D5 Recover Ride

W2/D6 Muscular Endurance Intervals

W3/D1 Recovery Ride

W3/D2 Zone 4 Intervals

W3/D3 Recovery Ride

W3/D4 Base Build Step Ups

W3/D5 Recovery Ride

W3/D6 Endurance Step Ups

W4/D2 Muscular Endurance

W4/D3 Recovery Ride

W4/D4 Zone 2 sets

W4/D5 Recovery Ride

W4/D6 Short Sprints

W5/D1 Recovery Ride

W5/D2 Short Sprints

W5/D3 Recovery Ride

W5/D4 Base Build Pyramid

W5/D5 Recovery Ride

W5/D6 Muscular Endurance

W6/D1 Recovery Ride

W6/D2 Zone 4 Intervals

W6/D3 Recovery Ride

W6/D4 Zone 2 Building Sets

W6/D5 Recovery Ride

W6/D6 Threshold with Zone 4 Sprints

W4/D1 Recovery Ride

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