Workouts» 2018 PRL46 Prep» Week 5 »

Day 5 - 6+1+3 #1

3min @ 50% FTP
4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP
2min @ 50% FTP
3min @ 90% FTP
3min @ 50% FTP
15min free ride
6min @ 90rpm, 95% FTP
1min @ 95rpm, 109% FTP
3min @ 85rpm, 63% FTP
6min @ 90rpm, 95% FTP
1min @ 95rpm, 109% FTP
3min @ 85rpm, 63% FTP
6min @ 90rpm, 95% FTP
1min @ 95rpm, 109% FTP
5min @ 85rpm, 63% FTP
5min @ 85rpm, 50% FTP
3min @ 50% FTP4x 10sec @ 181% FTP,
50sec @ 50% FTP3min @ 70% FTP2min @ 50% FTP3min @ 90% FTP3min @ 50% FTP15min free ride6min @ 90rpm, 95% FTP1min @ 95rpm, 109% FTP3min @ 85rpm, 63% FTP6min @ 90rpm, 95% FTP1min @ 95rpm, 109% FTP3min @ 85rpm, 63% FTP6min @ 90rpm, 95% FTP1min @ 95rpm, 109% FTP5min @ 85rpm, 63% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 79

Zone distribution

Z1: 16m

Z2: 14m

Z3: 15m

Z4: 21m

Z5: 3m

Z6: 1m

23%
20%
21%
30%
4%
1%

Building some fatigue in the legs by first completing 30min of 'free ride', then performing 3 x 10min efforts

6min @ 95%
1min @ 109%
3min @ 63%

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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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