Name: Playbook - James Lawrence Iron Cowboy - W4/D6 Short Sprints
Uploaded: 2021-12-23T18:51:10.758Z
Duration: 60 min
Description: W4/D6 Short Sprints

Day 6

Bike Short Sprints 1 hour  

Pre-activity comments: 
These are high-intensity sprints starting at 8 x :30 seconds in zone 4 and building up to 12 x :30 seconds in zone 4. You will have 5 minutes of recovery in zone 1 in between interval sets

Workout details: 
Warm-up: 
10 min @50-70% of FTP (Zone 1)

Main Set:
8 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)

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

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)

- 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)

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

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

Bike warm up

8 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)

Bike @102-110% of FTP (Zone 4)

Bike @70-83% of FTP (Zone 2)

Short Sprints 1

Bike @50-70% of FTP (Zone 1)

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)

Short Sprints 2

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)

Short Sprints 3

Bike cool down

W4/D6 Short Sprints

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/D1 Recovery Ride

W4/D2 Muscular Endurance

W4/D3 Recovery Ride

W4/D4 Zone 2 sets

W4/D5 Recovery Ride

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/D6 Short Sprints

More workouts from James Lawrence Iron Cowboy