Workouts» 2018 PRL100 Prep» Week 14 »

Day 5 - XX SST 2 x 30min

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
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
10min @ 55% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 90% FTP
30sec @ 110% FTP
1min 30sec @ 91% FTP
30sec @ 110% FTP
1min 30sec @ 91% FTP
30sec @ 110% FTP
1min 30sec @ 91% FTP
30sec @ 110% FTP
3min @ 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
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP3min @ 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 36m

Stress points: 122

Zone distribution

Z1: 24m

Z2: 12m

Z3: 41m

Z4: 5m

Z5: 15m

Z6: -

25%
13%
42%
5%
16%
0%

Warm up then complete
2 x 30min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

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2018 PRL100 Prep » Week 14

  • Day 1 - Endurance /Free Ride

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  • Day 4 - Max Aerobic x 3

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  • Day 5 - XX SST 2 x 30min

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  • Day 6 - Intensive Aerobic x 4

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