Workouts» 2018 PRL46 Prep» Week 6 »

Day 6 - Strength Endurance #3

6min from 51 to 70% FTP
1min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
4min @ 90% FTP
3min @ 50% FTP
5min @ 65rpm, 80% FTP
5min @ 60rpm, 80% FTP
5min @ 65rpm, 80% FTP
5min @ 50% FTP
5min @ 65rpm, 80% FTP
5min @ 60rpm, 80% FTP
5min @ 65rpm, 80% FTP
5min @ 50% FTP
2min @ 109% FTP
5min from 75 to 50% FTP
6min from 51 to 70% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min @ 65rpm, 80% FTP5min @ 60rpm, 80% FTP5min @ 65rpm, 80% FTP5min @ 50% FTP5min @ 65rpm, 80% FTP5min @ 60rpm, 80% FTP5min @ 65rpm, 80% FTP5min @ 50% FTP2min @ 109% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 4m

Stress points: 62

Zone distribution

Z1: 21m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: 3m

Z6: -

32%
10%
47%
6%
5%
0%

Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.

After warming up you will complete 2 x 15 min Strength endurance intervals. Target cadence varies from 65 to 60rpm during the effort.

Finish the session with a high cadence 2min Max Aerobic effort.

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2018 PRL46 Prep » Week 6

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

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  • Day 2 - Progressive 6min #3

    1h 1m | 62 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

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  • Day 4 - Sprints #2

    55m | 56 SP

    View >

  • Day 5 - 5 x 5min 100rpm

    1h | 59 SP

    View >

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

    View >

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