Workouts» 2018 PRL100 Prep» Week 4 »

Day 2 - Power Surges #2

3min @ 50% FTP
2x 1min @ 93% FTP,
1min @ 60% FTP
1min @ 70% FTP
2min @ 76% 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 @ 55% FTP
10min @ 65% FTP
5min from 75 to 50% FTP
3min @ 50% FTP2x 1min @ 93% FTP,
1min @ 60% FTP1min @ 70% FTP2min @ 76% 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 @ 55% FTP10min @ 65% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 57

Zone distribution

Z1: 42m

Z2: 18m

Z3: -

Z4: 2m

Z5: -

Z6: 8m

61%
26%
0%
3%
0%
11%

NEUROMUSCULAR POWER SURGES #2
-----
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
-----
MS2:
4 x 10 Sec Maximal Sprints
TARGET: Power Maximal effort
CADENCE: 110+rpm.
RECOVERY: 2 Mins

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All workouts in 

2018 PRL100 Prep » Week 4

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Power Surges #2

    1h 10m | 57 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Sub Threshold #4

    1h 25m | 94 SP

    View >

  • Day 5 - AC Maintenance #4

    1h 11m | 88 SP

    View >

  • Day 6 - Season Base #2

    1h 11m | 81 SP

    View >

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