January 10, 2019 – Bike

January 10, 2019 – Bike

BIKE

Warm up:
4,3,2,1 warmup routine

5×10 seconds sprint, 90 seconds easy spin between

Main Set:
10 minutes Zone 2 – 70% of FTP
10 minutes Zone 3 – 80% of FTP
10 minutes Zone 2 – 70% of FTP
(10 minutes Zone 3) – optional

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling

Note: When doing the Zone 2 intervals, throw in at least two 20 seconds power bursts. Space these bursts at least 90 seconds apart.