Workouts» 2018 PRL100 Prep» Week 2 »

Day 5 - Power Surges #1

5min @ 50% FTP
1min @ 81% FTP
1min @ 50% FTP
1min @ 81% FTP
1min @ 50% FTP
2min @ 65% FTP
3min @ 50% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
5min @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
5min @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
15sec @ 121% FTP
45sec @ 55% FTP
5min from 75 to 50% FTP
5min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 81% FTP1min @ 50% FTP2min @ 65% FTP3min @ 50% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 59m

Stress points: 46

Zone distribution

Z1: 44m

Z2: 5m

Z3: 2m

Z4: -

Z5: -

Z6: 8m

75%
9%
3%
0%
0%
13%

WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
3 x 10 Min Power Surge Intervals.
15sec on / 45sec off
TARGET: Power Z6 /Power Z1
CADENCE: 95-105rpm.
RECOVERY: 5 Mins

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All workouts in 

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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