Workouts» 2018 PRL100 Prep» Week 13 »

Day 5 - SST 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
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
20min @ 90% FTP
5min @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
20min @ 90% FTP
5min @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
20min @ 90% 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% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 90% FTP5min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 90% FTP5min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 90% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h38m15s

Stress points: 115

Zone distribution

Z1: 24m

Z2: 12m

Z3: 40m

Z4: 20m

Z5: -

Z6: 2m

24%
12%
41%
20%
0%
2%

Warm up then complete
3 x 20min SST efforts @ 88-94%FTP
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd sprint do not rest. Straight into the SST effort.
5min recovery between intervals.
Cool down.

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All workouts in 

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

    1h3m | 60 SP

    View >

  • Day 5 - SST 3 x 20min

    1h38m | 115 SP

    View >

  • Day 6 - Intensive Aerobic x 4

    1h27m | 102 SP

    View >

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