Workouts»2018 PRL100 Prep»Week 11»

Day 2 - 5x3min 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
3min @ 55% FTP
40min free ride
3min @ 106% FTP
3min @ 55% FTP
3min @ 107% FTP
3min @ 55% FTP
3min @ 109% FTP
3min @ 55% FTP
3min @ 112% FTP
3min @ 55% FTP
3min @ 115% FTP
3min @ 55% 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
Workout overview

Duration: 1h 32m

Stress points: 94

Zone distribution

Z1: 26m

Z2: 11m

Z3: 40m

Z4: -

Z5: 15m

Z6: -

28%
12%
43%
0%
16%
0%

After a good warm up and 45min of Endurance Free Riding, complete the following.
5 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 11

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - 5x3min Vo2 increasing

    1h 32m | 94 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - Cruise 2 x 25min

    1h 19m | 90 SP

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  • Day 5 - Power max

    1h 3m | 57 SP

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  • Day 6 - XX SST 2 x 20min

    1h 16m | 82 SP

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