Workouts» 2018 PRL100 Prep» Week 6 »

Day 2 - Pure Strength #2

10min from 50 to 75% FTP
1min @ 50% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
10min @ 81% FTP
5min @ 55% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
45sec @ 50rpm, 98% FTP
3min @ 55% FTP
10min @ 81% FTP
5min from 75 to 50% FTP
10min from 50 to 75% FTP1min @ 50% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 3m 30s

Stress points: 54

Zone distribution

Z1: 30m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: -

47%
14%
31%
7%
0%
0%

PURE STRENGTH #2
-----
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 45 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 6

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Pure Strength #2

    1h 4m | 54 SP

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  • Day 3 - Rest Day

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  • Day 4 - Tempo into Vo2 Max #1

    1h | 68 SP

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  • Day 5 - 40/20's into FTP #1

    55m | 67 SP

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  • Day 6 - Season Base #3

    1h 10m | 85 SP

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