Workouts» 2018 PRL100 Prep» Week 4 »

Day 5 - AC Maintenance #4

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
10min @ 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
10min @ 85% 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% FTP10min @ 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% FTP10min @ 85% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 88

Zone distribution

Z1: 36m

Z2: 9m

Z3: 10m

Z4: -

Z5: -

Z6: 16m

50%
13%
14%
0%
0%
23%

ANAEROBIC CAPACITY MAINTENANCE #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 and MS2:
8 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS3:
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 4

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Power Surges #2

    1h 10m | 57 SP

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  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - Sub Threshold #4

    1h 25m | 94 SP

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  • Day 5 - AC Maintenance #4

    1h 11m | 88 SP

    View >

  • Day 6 - Season Base #2

    1h 11m | 81 SP

    View >

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