Workouts» 2018 PRL100 Prep» Week 9 »

Day 4 - Explosive SST #3

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
20min @ 90% FTP
10min @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
30sec @ 55% FTP
15sec @ 140% FTP
20min @ 91% 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% 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% FTP
Workout overview

Duration: 1h 21m 30s

Stress points: 89

Zone distribution

Z1: 28m

Z2: 12m

Z3: 20m

Z4: 20m

Z5: -

Z6: 2m

34%
15%
25%
25%
0%
2%

Warm up then complete
2 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 effort
10min recovery between intervals.
Cool down.

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All workouts in 

2018 PRL100 Prep » Week 9

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

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  • Day 2 - Cruise 3 x 15min

    1h 54m | 135 SP

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  • Day 3 - Rest Day

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  • Day 4 - Explosive SST #3

    1h 22m | 89 SP

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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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