Workouts» 2018 PRL100 Prep» Week 12 »

Day 4 - Cruise 3 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
20min @ 98% FTP
3min @ 55% FTP
20min @ 95% FTP
3min @ 55% FTP
20min @ 91% 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
Workout overview

Duration: 1h 32m

Stress points: 116

Zone distribution

Z1: 20m

Z2: 12m

Z3: -

Z4: 1h

Z5: -

Z6: -

22%
13%
0%
65%
0%
0%

Warm up 10min followed by
3 x 20min efforts @ 98%, 95% and 91% respectively with 3min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

2018 PRL100 Prep » Week 12

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - 6x3min Vo2 increasing

    1h 14m | 88 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Cruise 3 x 20min

    1h 32m | 116 SP

    View >

  • Day 5 - Power max

    1h 3m | 60 SP

    View >

  • Day 6 - XX SST 2 x 20min

    1h 16m | 90 SP

    View >

Similar workouts

  • Day 6 - Climbing Sustained Threshold

    1h 20m | 92 SP

    View >

  • Day 2 - Cruise 2 x 25min

    1h 19m | 97 SP

    View >

  • Day 4 - Cruise 2 x 25min

    1h 19m | 97 SP

    View >

  • Day 2 - Cruise 3 x 15min

    1h 54m | 135 SP

    View >

  • Day 2 - Cruise 4 x 10min

    1h 51m | 129 SP

    View >

  • Day 6 - Intensive Aerobic x 4

    1h 27m | 102 SP

    View >

  • Day 6 - Intensive Aerobic x 4

    1h 27m | 102 SP

    View >

  • Classic 2x 20

    1h 11m | 95 SP

    View >

  • Cucumber

    1h 30m | 110 SP

    View >

  • Dr. Octopus +1

    1h 29m | 117 SP

    View >

  • 4x10 min threshold w/3 min rest

    1h 5m | 94 SP

    View >

  • SST (Long)

    2h 10m | 164 SP

    View >