Workouts» 2018 PRL100 Prep» Week 9 » Day 4 - Explosive SST #31min @ 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% FTP20min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTPView watts Enter 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% FTP20min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTPWorkout overviewDuration: 1h 21m 30sStress points: 89Zone distributionZ1: 28mZ2: 12mZ3: 20mZ4: 20mZ5: -Z6: 2m 34% 15% 25% 25% 0% 2%Warm up then complete2 x 20min 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 effort10min recovery between intervals.Cool down. ✓ Available in Zwift More workouts like this Back to top