{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Full Gas Zone 4, 5 &amp; 6 Intervals","description":"Are you doing your zone 4, 5, and 6 intervals as hard as you can? Try CoachCat free: https:\/\/fascatcoaching.com\/app &amp;nbsp;In this video, Coach Frank shows you how to go full gas and get more out of your intervals \u2014 more watts, more physiological benefits, and more race craft. Plus the 3 best zone 4, 5, and 6 interval workouts we prescribe to our 1:1 coaching athletes and in the CoachCat app. \ud83d\udeb4 THE 3 WORKOUTS &amp;nbsp;Zone 4 Threshold: 3 x 8 minutes @ 103-110% FTP &amp;nbsp;Zone 5 VO2 Max: 2 sets of 2 x 3 minutes @ 106-120% FTP &amp;nbsp;Zone 6 Anaerobic: 2 sets of 3 x 1 minute @ 120%+ FTP \ud83d\udc31 TRAIN WITH COACHCAT Your AI cycling coach built on 20 years of FasCat methodology. CoachCat builds your custom training plan, prescribes these exact intervals at the right time, tells you what wattages to hit, and analyzes your power data after every ride. \ud83d\udc49 Start your free week: https:\/\/fascatcoaching.com\/app \ud83c\udfc6 WORK WITH A FASCAT COACH 1:1 Ready for personalized coaching? Our coaches work with athletes from World Tour pros to weekend warriors. \ud83d\udc49 https:\/\/fascatcoaching.com\/coaching 00:00 Introduction 00:50 SmartTrainers = DumbTrainers 01:17 What &quot;Full Gas&quot; Means 01:56 The Art of Pacing 03:07 Turn ERG Mode Off 03:25 Imperfect is better than &quot;Perfect&quot; 03:44 Outside is Better \u203c\ufe0f 04:33 Coach Frank's 3 Favorite Zone 4 Interval Workout 06:16 Favorite VO2 Max workout 06:51 Zone 6 ","author_name":"FasCat Cycling Training Tips Podcast","author_url":"https:\/\/fascatcoaching.com\/blogs\/training-tips\/tagged\/podcasts","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/40898475\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/40898475"}