Name: Playbook - James Lawrence Iron Cowboy - W6/D4 Zone 2 Building Sets
Uploaded: 2021-12-23T18:51:10.820Z
Duration: 45 min
Description: W6/D4 Zone 2 Building Sets

Day 4

Bike Zone 2 Set 75 minutes 

Pre-activity comments: 
This workout includes base building Zone 2 efforts broken up by short recoveries in Zone 1

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

Main Set:
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)

Bike warm up

Main Set:
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)
- Hard 9 min @76-83% of FTP (High Zone 2)
- Easy 1 min @50-70 % of FTP (Zone 1)
- Hard 9 min @70-76% of FTP (Low Zone 2)
- Easy 1 min @50-70% of FTP (Zone 1)

Bike @70-76% of FTP (Low Zone 2)

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

Bike @76-83% of FTP (High Zone 2)

Zone 2 Sets

W6/D4 Zone 2 Building Sets

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

W6/D4 Zone 2 Building Sets

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