Workouts» 2018 PRL100 Prep» Week 8 »

Day 4 - Explosive SST #2

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
10min @ 50% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
15min @ 90% FTP
5min @ 55% FTP
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% FTP10min @ 50% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 38m 15s

Stress points: 104

Zone distribution

Z1: 39m

Z2: 12m

Z3: 45m

Z4: -

Z5: -

Z6: 2m

40%
12%
46%
0%
0%
2%

Warm up then complete
3 x 15min SST efforts @ 90%
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort
10min recovery between intervals.
Cool down.

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2018 PRL100 Prep » Week 8

  • Day 1 - Endurance /Free Ride

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  • Day 2 - Cruise 4 x 10min

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  • Day 3 - Rest Day

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  • Day 4 - Explosive SST #2

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  • Day 5 - Power max

    1h 3m | 60 SP

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  • Day 6 - Tempo 1 x 45min

    1h 11m | 74 SP

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