Workouts» 2018 PRL100 Prep» Week 5 »

Day 2 - Pure Strength #1

10min from 50 to 75% FTP
1min @ 50% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
10min @ 81% FTP
5min @ 55% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
30sec @ 50rpm, 98% FTP
3min @ 55% FTP
10min @ 81% FTP
5min from 75 to 50% FTP
10min from 50 to 75% FTP1min @ 50% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m

Stress points: 52

Zone distribution

Z1: 30m

Z2: 9m

Z3: 20m

Z4: 3m

Z5: -

Z6: -

48%
15%
32%
5%
0%
0%

PURE STRENGTH #1
-----
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:
3 x 30 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm

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2018 PRL100 Prep » Week 5

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Pure Strength #1

    1h 2m | 52 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Tempo into Sprints #1

    57m | 63 SP

    View >

  • Day 5 - Strength into FTP #1

    1h 12m | 81 SP

    View >

  • Day 6 - Season Base #3

    1h 10m | 85 SP

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