Workouts» 2018 PRL100 Prep» Week 15 »

Day 2 - Anaerobic Intensive x 4

5min @ 50% FTP
1min @ 57% FTP
1min @ 63% FTP
1min @ 70% FTP
1min @ 76% FTP
3min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30min free ride
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 90% FTP
2min @ 55% FTP
30sec @ 88% FTP
2min @ 55% FTP
1min @ 76% FTP
2min @ 55% 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 @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30min free ride30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 88% FTP2min @ 55% FTP1min @ 76% FTP2min @ 55% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 14m

Stress points: 63

Zone distribution

Z1: 31m

Z2: 9m

Z3: 34m

Z4: -

Z5: -

Z6: -

42%
12%
46%
0%
0%
0%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 4 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

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All workouts in 

2018 PRL100 Prep » Week 15

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Anaerobic Intensive x 4

    1h 14m | 63 SP

    View >

  • Day 3 - FTP Test (short)

    45m | 49 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 5 - Max Aerobic x 3

    1h 37m | 120 SP

    View >

  • Day 6 - XX SST 2 x 30min

    1h 36m | 122 SP

    View >

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