Workouts» 2018 PRL100 Prep» Week 14 »

Day 4 - Max Aerobic x 3

5min @ 50% FTP
1min @ 57% FTP
1min @ 63% FTP
1min @ 70% FTP
1min @ 76% FTP
3min @ 55% FTP
5min @ 113% FTP
5min @ 55% FTP
5min @ 109% FTP
5min @ 55% FTP
5min @ 105% FTP
5min @ 55% FTP
15min free ride
5min @ 113% FTP
5min @ 55% FTP
5min @ 109% FTP
5min @ 55% FTP
5min @ 105% FTP
5min @ 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% FTP5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP15min free ride5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 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 37m

Stress points: 120

Zone distribution

Z1: 43m

Z2: 9m

Z3: 15m

Z4: -

Z5: 30m

Z6: -

44%
9%
15%
0%
31%
0%

Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

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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 >

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