Workouts» 2018 PRL100 Prep» Week 10 »

Day 4 - 4x3min Vo2 increasing

1min @ 50% FTP
1min @ 53% FTP
1min @ 56% FTP
1min @ 59% FTP
1min @ 62% FTP
1min @ 64% FTP
1min @ 67% FTP
1min @ 70% FTP
1min @ 73% FTP
1min @ 76% FTP
40min free ride
3min @ 55% FTP
3min @ 106% FTP
3min @ 55% FTP
3min @ 107% FTP
3min @ 55% FTP
3min @ 109% FTP
3min @ 55% FTP
3min @ 112% FTP
3min @ 55% FTP
1min @ 76% FTP
1min @ 73% FTP
1min @ 70% FTP
1min @ 67% FTP
1min @ 64% FTP
1min @ 62% FTP
1min @ 59% FTP
1min @ 56% FTP
1min @ 53% FTP
1min @ 50% FTP
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP40min free ride3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 55% FTP3min @ 112% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 27m

Stress points: 95

Zone distribution

Z1: 23m

Z2: 12m

Z3: 40m

Z4: -

Z5: 12m

Z6: -

26%
14%
46%
0%
14%
0%

After a good warm up and 1 hour of Endurance Free Riding, complete the following.
4 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.

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2018 PRL100 Prep » Week 10

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Cruise 2 x 25min

    1h 19m | 97 SP

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  • Day 3 - Rest Day

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  • Day 4 - 4x3min Vo2 increasing

    1h 27m | 95 SP

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  • Day 5 - Explosive SST #3

    1h 22m | 89 SP

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  • Day 6 - Tempo 1 x 60min

    1h 26m | 92 SP

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