Workouts» 2018 PRL100 Prep» Week 6 »

Day 5 - 40/20's into FTP #1

3min @ 50% FTP
3x 30sec @ 94% FTP,
1min @ 61% FTP
2min 30sec @ 71% FTP
1min @ 50% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
10min @ 95% FTP
10min @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
40sec @ 121% FTP
20sec @ 55% FTP
10min @ 95% FTP
1min @ 50% FTP
5min from 75 to 50% FTP
3min @ 50% FTP3x 30sec @ 94% FTP,
1min @ 61% FTP2min 30sec @ 71% FTP1min @ 50% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP10min @ 95% FTP10min @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP10min @ 95% FTP1min @ 50% FTP5min from 75 to 50% FTP
Workout overview

Duration: 55m

Stress points: 67

Zone distribution

Z1: 20m

Z2: 9m

Z3: -

Z4: 22m

Z5: -

Z6: 5m

36%
15%
0%
39%
0%
10%

40/20's into FTP #1
After first completing some Endurance, perform 2 sets of 40/20's leading into FTP.
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
4 x 40 Sec Power Z6 / 20 Sec Power Z1, leading straight into 10 Min Power Z4
CADENCE: 90-100rpm.

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All workouts in 

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

    View >

  • Day 6 - Season Base #3

    1h 10m | 85 SP

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