Workouts» 2018 PRL46 Prep» Week 5 »

Day 2 - 15min varied tempo #3

3min @ 50% FTP
4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP
2min @ 50% FTP
4min @ 90% FTP
3min @ 50% FTP
15sec @ 200% FTP
5min @ 85rpm, 89% FTP
15sec @ 200% FTP
5min @ 95rpm, 77% FTP
15sec @ 200% FTP
5min @ 90rpm, 89% FTP
4min 30sec @ 50% FTP
15sec @ 200% FTP
5min @ 85rpm, 77% FTP
15sec @ 200% FTP
5min @ 95rpm, 82% FTP
15sec @ 200% FTP
5min @ 90rpm, 89% FTP
5min from 75 to 50% FTP
3min @ 50% FTP4x 10sec @ 181% FTP,
50sec @ 50% FTP3min @ 70% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP15sec @ 200% FTP5min @ 85rpm, 89% FTP15sec @ 200% FTP5min @ 95rpm, 77% FTP15sec @ 200% FTP5min @ 90rpm, 89% FTP4min 30sec @ 50% FTP15sec @ 200% FTP5min @ 85rpm, 77% FTP15sec @ 200% FTP5min @ 95rpm, 82% FTP15sec @ 200% FTP5min @ 90rpm, 89% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 18m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: -

Z6: 2m

30%
10%
50%
7%
0%
4%

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

However, start each 5min effort with a 'high speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

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2018 PRL46 Prep » Week 5

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

    View >

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Progressive 6min #2

    58m | 58 SP

    View >

  • Day 5 - 6+1+3 #1

    1h 10m | 79 SP

    View >

  • Day 6 - Strength Endurance #1

    59m | 55 SP

    View >

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