Workouts» 2018 PRL100 Prep» Week 1 »

Day 5 - Neuromuscular Power #1

2min @ 50% FTP
1min @ 95% FTP
1min @ 50% FTP
1min @ 95% FTP
1min @ 50% FTP
1min @ 109% FTP
1min @ 50% FTP
1min @ 109% FTP
1min @ 50% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
3min @ 78% FTP
10sec @ 121% FTP
5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m 30s

Stress points: 67

Zone distribution

Z1: 8m

Z2: 3m

Z3: 45m

Z4: 2m

Z5: 2m

Z6: 3m

13%
5%
72%
3%
3%
4%

NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone 4 and 5.
-----
MS:
Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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2018 PRL100 Prep » Week 1

  • Day 1 - Pre-Training Plan

    50m | 54 SP

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  • Day 2 - Sub-Threshold #1

    56m | 57 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - FTP Test (short)

    45m | 49 SP

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  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

    View >

  • Day 6 - AC Maintenance #1

    58m | 65 SP

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