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
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP20min @ 98% FTP3min @ 55% FTP20min @ 95% FTP3min @ 55% FTP20min @ 91% 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 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.

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2018 PRL100 Prep » Week 12

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - 6x3min Vo2 increasing

    1h 14m | 88 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - Cruise 3 x 20min

    1h 32m | 116 SP

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  • Day 5 - Power max

    1h 3m | 60 SP

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  • Day 6 - XX SST 2 x 20min

    1h 16m | 90 SP

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