W5/D5 Bike (Workout 1)

Day 5 Bike Muscular Endurance with fast finish 1:15 minutes A muscular Endurance workout with the last 1 minute being a sprint in zones 4-5 Workout Details Warm-up: - 5 min @50-70% of FTP (Zone 1) - 10 min @70-83% of FTP (Zone 2) Main Set: 3 x 9 minutes done as 8 minutes in Zone 3, 1-minute sprints in Zones 4 or 5 with 4 minutes of recovery in Zone 1 after each interval set - Hard 8 min @91-100% of FTP (Zone 3) - Harder 1 min @102-120% of FTP (Zones 4-5) - Easy 4 min @50-70% of FTP (Zone 1) Cool Down: - 16 min @70-83% of FTP (Zone 2) - 5 min @50-70% of FTP (Zone 1)