Workouts» 2018 PRL100 Prep» Week 3 »

Day 4 - Sub Threshold #3

10min from 51 to 75% FTP
1min @ 50% FTP
1min @ 91% FTP
1min @ 55% FTP
1min @ 92% FTP
1min @ 55% FTP
1min @ 91% FTP
1min @ 55% FTP
1min @ 91% FTP
1min @ 55% FTP
1min @ 91% FTP
1min @ 55% FTP
20min @ 89% FTP
5min @ 55% FTP
20min @ 89% FTP
5min @ 55% FTP
5min from 75 to 50% FTP
10min from 51 to 75% FTP1min @ 50% FTP1min @ 91% FTP1min @ 55% FTP1min @ 92% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP20min @ 89% FTP5min @ 55% FTP20min @ 89% FTP5min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 16m

Stress points: 83

Zone distribution

Z1: 22m

Z2: 9m

Z3: 40m

Z4: 5m

Z5: -

Z6: -

29%
12%
53%
7%
0%
0%

SUB-THRESHOLD #3
-----
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:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 4
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min

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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

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  • Day 4 - Sub Threshold #3

    1h 16m | 83 SP

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  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

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  • Day 6 - Season Base #2

    1h 11m | 81 SP

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