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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W6/D3 Bike (Workout 1)

5.0|45 min
Day 3 WORKOUT #1 Bike Endurance Step Ups :45 minutes These intervals will really build strength and speed. Each Interval set is 10 minutes long Starting inzllow Zone 3 and building up to Zone 4 with 4 minutes of recovery after. The interval set is repeated a total of 2 times. Workout Details: Warm-up: - 10 min @50-70% of FTP (Zone 1) Main Set: 2 x 10-minute step-ups done as 5 minutes in Low Zone 3, 3 minutes in high Zone 3, 2 minutes in Low Zone 4 with 4 minutes of recovery in Zone 1 after each interval set - 5 min @91-95% of FTP - 3 min @95-100% of FTP - 2 min @102-110% of FTP - 4 min @50-70% of FTP (Zone 1) Cooldown: - 7 min @50-70% of FTP (Zone 1)

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