Name: Playbook - James Lawrence Iron Cowboy - W5/D4 Base Build Pyramid
Uploaded: 2021-12-23T18:51:10.781Z
Duration: 60 min
Description: W5/D4 Base Build Pyramid

Bike Base Build Pyramid 1 hour  

Pre-activity comments
Warm-up and cool-down are included in the main set. The effort starts in Low Zone 1, goes to High Zone 2, and back down to Low Zone 1.

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

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

Base Build Pyramid

W5/D4 Base Build Pyramid

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

W5/D4 Base Build Pyramid

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