Workouts» 2018 PRL100 Prep» Week 6 »

Day 6 - Season Base #3

3min @ 50% FTP
2x 1min @ 95% FTP,
1min @ 65% FTP
2min @ 75% FTP
6min @ 95% FTP
2min @ 55% FTP
6min @ 95% FTP
2min @ 55% FTP
6min @ 95% FTP
2min @ 55% FTP
6min @ 95% FTP
2min @ 55% FTP
6min @ 95% FTP
2min @ 55% FTP
15min @ 85% FTP
1min @ 55% FTP
5min from 75 to 50% FTP
3min @ 50% FTP2x 1min @ 95% FTP,
1min @ 65% FTP2min @ 75% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP15min @ 85% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 85

Zone distribution

Z1: 16m

Z2: 7m

Z3: 15m

Z4: 32m

Z5: -

Z6: -

23%
10%
21%
46%
0%
0%

SEASON BASE #3
-----
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:
5 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 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

    - | 0 SP

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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

    View >

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