Workouts» 2018 PRL46 Prep» Week 11 »

Day 2 - 3min increasing VO2

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
15min free ride
3min @ 55% FTP
3min @ 105% FTP
3min @ 55% FTP
3min @ 107% FTP
3min @ 55% FTP
3min @ 109% FTP
3min @ 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% FTP15min free ride3min @ 55% FTP3min @ 105% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 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: 56m

Stress points: 59

Zone distribution

Z1: 20m

Z2: 12m

Z3: 15m

Z4: -

Z5: 9m

Z6: -

36%
21%
27%
0%
16%
0%

After a good warm up and 15 minutes of Endurance Free Riding, complete the following.
3 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.

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2018 PRL46 Prep » Week 11

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - 3min increasing VO2

    56m | 59 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - FTP Test (short)

    45m | 49 SP

    View >

  • Day 5 - Endurance/Free Ride

    50m | 53 SP

    View >

  • Day 6 - Power max

    1h 3m | 60 SP

    View >

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