Name: Playbook - James Lawrence Iron Cowboy - W6/D6 Threshold with Zone 4 Sprints
Uploaded: 2021-12-23T18:51:10.831Z
Duration: 105 min
Description: W6/D6 Threshold with Zone 4 Sprints

Bike Threshold with Zone 4 sprints 1:45 minutes  

Pre-activity comments: 
These are Zone 3 efforts broken up with Zone 4 sprints to increase speed while working on muscular endurance.

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

Main Set:
4 x 8 minutes done as 3 minutes in Zone 3, 1 minute in Zone 4, 3 minutes in zone 3, 1 minute in Zone 4 with 5 minutes of recovery in Zone 1 in between interval sets
- 3 min @91-100% of FTP (Zone 3)
- 1 min @102-110% of FTP (Zone 4)
- 3 min @91-100% of FTP (Zone 3)
- 1 min @102-110% of FTP (Zone 4)
- 5 min @50-70% of FTP (Zone 1)

Cool down:
Ramp down in 4 steps
- 5 min @76-83% of FTP (High Zone 2)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @60-70% of FTP (High Zone 1)
- 4 min @50-60% of FTP (Low Zone 1)
Ramp down in 4 steps
- 5 min @76-83% of FTP (High Zone 2)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @60-70% of FTP (High Zone 1)
- 4 min @50-60% of FTP (Low Zone 1)

Warm-up:
- 5 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 8 minutes done as 3 minutes in Zone 3, 1 minute in Zone 4, 3 minutes in zone 3, 1 minute in Zone 4 with 5 minutes of recovery in Zone 1 in between interval sets

- 3 min @91-100% of FTP (Zone 3)
- 1 min @102-110% of FTP (Zone 4)
- 3 min @91-100% of FTP (Zone 3)
- 1 min @102-110% of FTP (Zone 4)
- 5 min @50-70% of FTP (Zone 1)

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

Bike @102-110% of FTP (Zone 4)

Threshold with Zone 4 sprints

Ramp down in 4 steps:
- 5 min @76-83% of FTP (High Zone 2)
- 5 min @70-76% of FTP (Low Zone 2)
- 5 min @60-70% of FTP (High Zone 1)
- 4 min @50-60% of FTP (Low Zone 1)

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

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

Bike @60-70% of FTP (High Zone 1)

Bike @50-60% of FTP (Low Zone 1)

Bike cool down

Bike cool down 2

W6/D6 Threshold with Zone 4 Sprints

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/D6 Threshold with Zone 4 Sprints

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