Workouts» 2018 PRL100 Prep» Week 13 »

Day 2 - Extensive Anaerobic x 6

5min @ 50% FTP
1min @ 50% FTP
1min @ 55% FTP
1min @ 60% FTP
1min @ 65% FTP
1min @ 70% FTP
2min @ 55% FTP
45sec @ 121% FTP
5min @ 55% FTP
45sec @ 120% FTP
5min @ 55% FTP
45sec @ 121% FTP
5min @ 55% FTP
45sec @ 121% FTP
5min @ 55% FTP
45sec @ 121% FTP
5min @ 55% FTP
45sec @ 120% FTP
3min @ 50% 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
5min @ 50% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP2min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP3min @ 50% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 54m 30s

Stress points: 44

Zone distribution

Z1: 41m

Z2: 9m

Z3: -

Z4: -

Z5: -

Z6: 5m

75%
17%
0%
0%
0%
8%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Then complete
6 x 45sec @ lower Z6 with 5 minutes recovery.
Cool down.

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2018 PRL100 Prep » Week 13

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Extensive Anaerobic x 6

    55m | 44 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Power max

    1h 3m | 60 SP

    View >

  • Day 5 - SST 3 x 20min

    1h 38m | 115 SP

    View >

  • Day 6 - Intensive Aerobic x 4

    1h 27m | 102 SP

    View >

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