Name: Playbook - James Lawrence Iron Cowboy - W4/D2 Bike
Uploaded: 2022-11-15T18:00:20.413Z
Duration: 60 min
Description: W4/D2 Bike

Day 2

Bike Base Build Pyramid: 1:00 hour

Warm-up and cool-down are part of the main set. The effort starts in low Zone 1, builds up to high zone 2, and goes back down to low Zone 1.

Workout Details: 
Warm-up:
- 5 min @50-60% of FTP (Low Zone 1)
- 5 min @60-70% of FTP (High Zone 1)

Active:
- 10 min @70-76% of FTP (Low Zone 2)
- 20 min @76-83% of FTP (High Zone 2)
- 10 min @70-76% of FTP (Low Zone 2)

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

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)

W4/D2 Bike

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

Trevan

W1/D1 Run

W1/D2 Swim

Lina

W1/D3 Bike

New 500 yard record. Beat my one from earlier this week by 20 sec!

W1/D4 Swim

W1/D5 Run

W1/D6 Bike (Workout 1)

I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

W4/D2 Bike

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