Workouts» 2018 PRL100 Prep» Week 7 »

Day 4 - Explosive SST #1

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
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
15min @ 90% FTP
10min @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
15min @ 90% FTP
5min @ 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% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP5min @ 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 51m 30s

Stress points: 117

Zone distribution

Z1: 28m

Z2: 12m

Z3: 1h 10m

Z4: -

Z5: -

Z6: 2m

25%
11%
63%
0%
0%
1%

Warm up then complete
2 x 15min SST efforts @ 90%
*** Start each interval with 3 x 15sec surges with 30sec recovery. Following the 3rd surge, do not rest. Go straight into the SST effort.
10min recovery between intervals.
Remaining ride completed as Endurance Free Ride
Cool down.

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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

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  • Day 3 - Rest Day

    - | 0 SP

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  • 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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