Workouts» 2018 PRL46 Prep» Week 8 »

Day 4 - Through the Zones #1

10min from 51 to 75% FTP
10min @ 95rpm, 88% FTP
5min @ 55% FTP
6min @ 90rpm, 88% FTP
3min @ 90rpm, 104% FTP
1min @ 90rpm, 120% FTP
5min @ 55% FTP
6min @ 95rpm, 88% FTP
3min @ 95rpm, 104% FTP
1min @ 95rpm, 120% FTP
5min from 75 to 50% FTP
10min from 51 to 75% FTP10min @ 95rpm, 88% FTP5min @ 55% FTP6min @ 90rpm, 88% FTP3min @ 90rpm, 104% FTP1min @ 90rpm, 120% FTP5min @ 55% FTP6min @ 95rpm, 88% FTP3min @ 95rpm, 104% FTP1min @ 95rpm, 120% FTP5min from 75 to 50% FTP
Workout overview

Duration: 55m

Stress points: 65

Zone distribution

Z1: 16m

Z2: 9m

Z3: 22m

Z4: 6m

Z5: -

Z6: 2m

29%
17%
40%
11%
0%
4%

;Opening with a 10 minute Tempo effort, you will then complete 2 x 10min Intervals that progress through Zones 3, 4 and 6.

Focusing on a higher cadence today with the target rpm increasing across the 3 intervals.

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2018 PRL46 Prep » Week 8

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

    View >

  • Day 2 - Climbing Threshold #2

    59m | 82 SP

    View >

  • Day 3 - Rest Day

    - | 0 SP

    View >

  • Day 4 - Through the Zones #1

    55m | 65 SP

    View >

  • Day 5 - Vo2 Max Climbing

    1h | 69 SP

    View >

  • Day 6 - Endurance /Free Ride

    50m | 53 SP

    View >

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