Name: Playbook - James Lawrence Iron Cowboy - W5/D6 Muscular Endurance
Uploaded: 2021-12-23T18:51:10.802Z
Duration: 90 min
Description: W5/D6 Muscular Endurance

Day 6

Bike Muscular Endurance 1:30 minutes  

Workout details: 
Warm-up: 
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

Main Set:
4 x 7 minutes Zone 3 with 3 minutes of recovery in Zone 1 after each interval 
- Hard 7 min @91-100% of FTP (Zone 3)
- Easy 3 min @50-70% of FTP (Zone 1)

Cool down:
- 20 min @70-83% of FTP (Zone 2)
- 10 min @50-70% of FTP (Zone 1)

Warm-up: 
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)

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

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

Bike warm up

4 x 7 minutes Zone 3 with 3 minutes of recovery in Zone 1 after each interval 

- Hard 7 min @91-100% of FTP (Zone 3)
- Easy 3 min @50-70% of FTP (Zone 1)

Bike @91-100% of FTP (Zone 3)

Muscular Indurance

Cool down:
- 20 min @70-83% of FTP (Zone 2)
- 10 min @50-70% of FTP (Zone 1)

Bike cool down

W5/D6 Muscular Endurance

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

W4/D6 Short Sprints

W5/D1 Recovery Ride

W5/D2 Short Sprints

W5/D3 Recovery Ride

W5/D4 Base Build Pyramid

W5/D5 Recovery Ride

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

W5/D6 Muscular Endurance

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