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
Workout overview

Duration: 1h 38m 15s

Stress points: 109

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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2018 PRL100 Prep»Week 13

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Extensive Anaerobic x 6

    55m | 37 SP

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  • Day 3 - Rest Day

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  • Day 4 - Power max

    1h 3m | 57 SP

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  • Day 5 - SST 3 x 20min

    1h 38m | 109 SP

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  • Day 6 - Intensive Aerobic x 4

    1h 27m | 92 SP

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