Workouts» 2018 PRL100 Prep» Week 12 »

Day 2 - 6x3min 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
15min 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
3min @ 113% FTP
3min @ 55% FTP
3min @ 115% 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% FTP15min free ride3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 55% FTP3min @ 112% FTP3min @ 55% FTP3min @ 113% FTP3min @ 55% FTP3min @ 115% 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: 1h14m

Stress points: 88

Zone distribution

Z1: 29m

Z2: 12m

Z3: 15m

Z4: -

Z5: 18m

Z6: -

39%
16%
20%
0%
24%
0%

After a good warm up and 15min Endurance Free Riding, complete the following.
6 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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All workouts in 

2018 PRL100 Prep » Week 12

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - 6x3min Vo2 increasing

    1h14m | 88 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Cruise 3 x 20min

    1h32m | 116 SP

    View >

  • Day 5 - Power max

    1h3m | 60 SP

    View >

  • Day 6 - XX SST 2 x 20min

    1h16m | 90 SP

    View >

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