Workouts» 2018 PRL46 Prep» Week 1 »

Day 5 - 15min Varied Tempo

3min @ 50% FTP
4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP
2min @ 57% FTP
5min @ 90% FTP
3min @ 56% FTP
5min @ 90rpm, 89% FTP
5min @ 95rpm, 89% FTP
5min @ 100rpm, 89% FTP
5min @ 56% FTP
5min from 75 to 51% FTP
3min @ 50% FTP4x 10sec @ 181% FTP,
50sec @ 50% FTP3min @ 70% FTP2min @ 57% FTP5min @ 90% FTP3min @ 56% FTP5min @ 90rpm, 89% FTP5min @ 95rpm, 89% FTP5min @ 100rpm, 89% FTP5min @ 56% FTP5min from 75 to 51% FTP
Workout overview

Duration: 45m

Stress points: 46

Zone distribution

Z1: 18m

Z2: 6m

Z3: 20m

Z4: -

Z5: -

Z6: 1m

40%
14%
44%
0%
0%
1%

Working in your Tempo zone, today we are varying the cadence and power.

Observe your Heart Rate during the 15 minute interval and look for changes in Heart Rate when your cadence change

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2018 PRL46 Prep » Week 1

  • Day 1 - Pre-Training Plan

    50m | 54 SP

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  • Day 2 - Endurance + 3x1min

    53m | 53 SP

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  • Day 3 - Rest Day

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  • Day 4 - FTP Test (short)

    45m | 49 SP

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  • Day 5 - 15min Varied Tempo

    45m | 46 SP

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