W4/D6 Bike

Day 6 Bike Vo2 Build Duration Intervals 1:15 minutes These are high-intensity sprints starting at 10 x :30 seconds in Zone 4, and then 12 x :30 seconds in Zone 4. You will have 5 minutes of recovery in Zone 1 in between the 2 sets Workout Details: Warm-up: - 15 min @50-70% of FTP (Zone 1) Main Set: 10 x 1 minute done as :30 seconds in Zone 4, :30 seconds in Zone 2 - Hard 30 sec @102-110% of FTP (Zone 4) - Easy 30 sec @70-83% of FTP (Zone 2) Recovery 5 min @50-70% of FTP (Zone 1) 12 x 1 minute done as :30 seconds in Zone 4, :30 seconds in Zone 2 - Hard 30 sec @102-110% of FTP (Zone 4) - Easy 30 sec @70-83% of FTP (Zone 2) Recovery 5 min @50-70% of FTP (Zone 1) Cool Down: 28 min @50-70% of FTP (Zone 1)