Workouts» 2018 PRL100 Prep» Week 14 »

Day 2 - Anaerobic Intensive

5min @ 50% FTP
1min @ 57% FTP
1min @ 63% FTP
1min @ 70% FTP
1min @ 76% FTP
3min @ 55% FTP
30sec @ 121% FTP
2min @ 55% FTP
30sec @ 120% FTP
2min @ 55% FTP
30sec @ 120% FTP
2min @ 55% FTP
30min free ride
2min @ 55% FTP
30sec @ 120% FTP
2min @ 55% FTP
30sec @ 120% FTP
2min @ 55% FTP
30sec @ 120% FTP
2min @ 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
5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP30sec @ 121% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30min free ride2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 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 9m

Stress points: 64

Zone distribution

Z1: 27m

Z2: 9m

Z3: 30m

Z4: -

Z5: -

Z6: 3m

39%
13%
43%
0%
0%
4%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 3 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

2018 PRL100 Prep » Week 14

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Anaerobic Intensive

    1h 9m | 64 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Max Aerobic x 3

    1h 37m | 120 SP

    View >

  • Day 5 - XX SST 2 x 30min

    1h 36m | 122 SP

    View >

  • Day 6 - Intensive Aerobic x 4

    1h 27m | 102 SP

    View >

Similar workouts

  • Conditioning wk4 above FTP

    1h 8m | 70 SP

    View >

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

    View >

  • Day 4 - Tempo into Sprints #1

    57m | 63 SP

    View >

  • 4. Explosive Power Into Z3

    57m | 60 SP

    View >

  • Hill Sprints

    1h | 79 SP

    View >

  • Emporia Exertions

    55m | 58 SP

    View >

  • Jon's Mix

    54m | 71 SP

    View >

  • Day 4 - Through the Zones #1

    55m | 65 SP

    View >

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

    View >

  • 2. Spin Up #1

    56m | 58 SP

    View >

  • Stage 4

    58m | 65 SP

    View >

  • Adam Bowden - The Surge

    1h 3m | 75 SP

    View >