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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W6/D5 Bike (Workout 1)

5.0|75 min
Day 5 WORKOUT #1 Bike Base Build Step Ups 1:15 minutes This starts with 2 sets of ascending efforts starting in Low Zone 1 and building up to High Zone 2, with 3 x 2-minute sprints in Zone 4 after. Workout Details: Main Set: 2 x 30-minute step-ups done as 5 minutes in low Zone 1, 5 minutes in high Zone 1, 5 minutes in low Zone 2, 10 minutes in high Zone 2 5 min @50-60% of FTP (Low Zone 1) 5 min @60-70% of FTP (High Zone 1) 5 min @70-76% of FTP (Low Zone 2) 10 min @76-83% of FTP (High Zone 2) 3 x 2 minutes in Zone 4 with 2 minutes of recovery in Zone 1 after each interval - Hard 2 min @102-110% of FTP (Zone 4) - Easy 2 min @50-70% of FTP (Zone 1) Cool Down: 13 min @50-70% of FTP (Zone 1)

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