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)