Workouts» 2018 PRL100 Prep» Week 3 »

Day 2 - AC Maintenance #3

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
1min @ 121% FTP
1min 15sec @ 55% FTP
1min @ 121% FTP
1min 15sec @ 55% FTP
15min @ 80% 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% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP15min @ 80% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m

Stress points: 71

Zone distribution

Z1: 21m

Z2: 9m

Z3: 15m

Z4: -

Z5: -

Z6: 12m

37%
16%
26%
0%
0%
21%

ANAEROBIC CAPACITY MAINTENANCE #3
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
12 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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All workouts in 

2018 PRL100 Prep » Week 3

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - AC Maintenance #3

    57m | 71 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - Sub Threshold #3

    1h 16m | 83 SP

    View >

  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

    View >

  • Day 6 - Season Base #2

    1h 11m | 81 SP

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