Workouts» 2018 PRL100 Prep» Week 11 »

Day 6 - XX SST 2 x 20min

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
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
10min @ 55% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% 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% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% 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 16m

Stress points: 90

Zone distribution

Z1: 24m

Z2: 12m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

32%
16%
39%
0%
13%
0%

Warm up then complete
2 x 20min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

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2018 PRL100 Prep » Week 11

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  • Day 6 - XX SST 2 x 20min

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