Workouts» 2018 PRL100 Prep» Week 4 »

Day 6 - Season Base #2

5min @ 50% FTP
1min @ 81% FTP
1min @ 50% FTP
1min @ 81% FTP
2min @ 65% FTP
6min @ 98% FTP
2min @ 55% FTP
6min @ 98% FTP
2min @ 55% FTP
6min @ 98% FTP
2min @ 55% FTP
6min @ 98% FTP
2min @ 55% FTP
3min @ 55% FTP
20min @ 78% FTP
1min @ 55% FTP
5min from 75 to 50% FTP
5min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 81% FTP2min @ 65% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP3min @ 55% FTP20min @ 78% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 81

Zone distribution

Z1: 20m

Z2: 5m

Z3: 22m

Z4: 24m

Z5: -

Z6: -

28%
7%
31%
34%
0%
0%

SEASON BASE #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:
4 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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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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