Workouts» 2018 PRL100 Prep» Week 7 »

Day 2 - Cruise 3 x 9min

1min @ 50% FTP
1min @ 53% FTP
1min @ 56% FTP
1min @ 59% FTP
1min @ 62% FTP
1min @ 64% FTP
1min @ 67% FTP
1min @ 70% FTP
1min @ 73% FTP
1min @ 76% FTP
3min @ 55% FTP
9min @ 98% FTP
2min @ 55% FTP
9min @ 95% FTP
2min @ 55% FTP
9min @ 91% FTP
2min @ 55% FTP
40min free ride
1min @ 76% FTP
1min @ 73% FTP
1min @ 70% FTP
1min @ 67% FTP
1min @ 64% FTP
1min @ 62% FTP
1min @ 59% FTP
1min @ 56% FTP
1min @ 53% FTP
1min @ 50% FTP
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP9min @ 98% FTP2min @ 55% FTP9min @ 95% FTP2min @ 55% FTP9min @ 91% FTP2min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 36m

Stress points: 106

Zone distribution

Z1: 17m

Z2: 12m

Z3: 40m

Z4: 27m

Z5: -

Z6: -

18%
13%
42%
28%
0%
0%

Warm up 10min followed by
3 x 9min efforts @ 98%, 95% and 91% respectively with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

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All workouts in 

2018 PRL100 Prep » Week 7

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - Cruise 3 x 9min

    1h 36m | 106 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Explosive SST #1

    1h 52m | 117 SP

    View >

  • Day 5 - Power max

    1h 3m | 60 SP

    View >

  • Day 6 - Tempo 2 x 20min

    1h 53m | 113 SP

    View >

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