Workouts» 2018 PRL100 Prep» Week 4 »

Day 4 - Sub Threshold #4

10min from 50 to 75% FTP
1min @ 84% FTP
1min @ 55% FTP
1min @ 83% FTP
1min @ 55% FTP
1min @ 83% FTP
1min @ 55% FTP
1min @ 83% FTP
1min @ 55% FTP
1min @ 83% FTP
1min @ 55% FTP
2min @ 55% FTP
20min @ 88% FTP
5min @ 55% FTP
20min @ 88% FTP
3min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
5min from 75 to 50% FTP
10min from 50 to 75% FTP1min @ 84% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP2min @ 55% FTP20min @ 88% FTP5min @ 55% FTP20min @ 88% FTP3min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 25m

Stress points: 94

Zone distribution

Z1: 26m

Z2: 9m

Z3: 45m

Z4: -

Z5: 5m

Z6: -

30%
11%
53%
0%
6%
0%

SUB-THRESHOLD #4
-----
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 3
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone Upper Z3 / lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
TERRAIN: Flat / Rolling
-----
MS3:
5 x 1 Min High Cadence / High Power Intervals.
TARGET: Power Zone 5
CADENCE: 110+
RECOVERY: 1 Min

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2018 PRL100 Prep » Week 4

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  • Day 2 - Power Surges #2

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  • Day 4 - Sub Threshold #4

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  • Day 5 - AC Maintenance #4

    1h 11m | 88 SP

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  • Day 6 - Season Base #2

    1h 11m | 81 SP

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