Workouts» 2018 PRL100 Prep» Week 2 »

Day 4 - AC Maintenance #2

10min from 50 to 75% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
20min @ 77% FTP
5min from 75 to 50% FTP
10min from 50 to 75% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP20min @ 77% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m 30s

Stress points: 68

Zone distribution

Z1: 18m

Z2: 9m

Z3: 20m

Z4: -

Z5: -

Z6: 10m

32%
16%
35%
0%
0%
17%


WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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2018 PRL100 Prep » Week 2

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Season Base #1

    59m | 69 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - AC Maintenance #2

    58m | 68 SP

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  • Day 5 - Power Surges #1

    59m | 46 SP

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  • Day 6 - Sub-Threshold #2

    1h 12m | 72 SP

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