4wk Prudential Ride London (PRL) Prep

Plan overview

Weeks: 4

Duration: 7h 2m/week

Stress points: 430/week

Workouts: 27

Total duration: 28h 8m

Total stress points: 1720

Zone distribution

Z1: 7h 23m

Z2: 1h 59m

Z3: 2h 49m

Z4: 2h 45m

Z5: 1h 49m

Z6: 19m

43%
12%
16%
16%
11%
2%


Select a week, or scroll down to view all workouts.

Week 1

Workouts: 7

Total duration: 7h 11m

Total stress points: 428

Average workout:

Duration: 1h 2m

Stress points: 61

Zone distribution

Z1: 2h

Z2: 27m

Z3: 1m

Z4: 34m

Z5: 44m

Z6: 1m

53%
12%
0%
15%
19%
0%

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Workout overview

Duration: 1h 26m

Stress points: 71

Zone distribution

Z1: 46m

Z2: 2m

Z3: 1m

Z4: 4m

Z5: 9m

Z6: -

75%
3%
2%
7%
14%
0%

After warming up you will complete the main set of 15 x 30sec @ 113%FTP with 2.5min recovery. These are controlled accelerations, NOT max sprints.

Today the endurance part comes at the end.

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Workout overview

Duration: 1h 2m

Stress points: 73

Zone distribution

Z1: 23m

Z2: 9m

Z3: -

Z4: 5m

Z5: 25m

Z6: -

37%
15%
0%
8%
40%
0%

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

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Workout overview

Duration: 52m

Stress points: 46

Zone distribution

Z1: 20m

Z2: 12m

Z3: -

Z4: 20m

Z5: -

Z6: -

38%
24%
0%
38%
0%
0%

Today's session focuses on simulating the demands of extended climbing.

Riding at the lower end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.

When performing the 4 x 5min intervals, position yourself on the bike as you would climbing seated.

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Workout overview

Duration: 50m 50s

Stress points: 46

Zone distribution

Z1: 32m

Z2: 3m

Z3: -

Z4: 5m

Z5: 10m

Z6: 1m

63%
6%
0%
10%
20%
1%

The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

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Week 2

Workouts: 7

Total duration: 7h 37m

Total stress points: 454

Average workout:

Duration: 1h 5m

Stress points: 65

Zone distribution

Z1: 2h 31m

Z2: 35m

Z3: 42m

Z4: 1h 3m

Z5: 23m

Z6: 8m

47%
11%
13%
20%
7%
2%

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Workout overview

Duration: 1h 31m

Stress points: 71

Zone distribution

Z1: 58m

Z2: 2m

Z3: 1m

Z4: 4m

Z5: 11m

Z6: -

76%
3%
1%
5%
14%
0%

After warming up you will complete the main set of 20 x 30sec @ 113%FTP with 2.5min recovery. These are controlled accelerations, NOT max sprints.

Today the endurance part comes at the end.

Observe your heart rate throughout the 'Mito' set. Is it returning to normal resting values after each 30sec surge?

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Workout overview

Duration: 1h 14m

Stress points: 73

Zone distribution

Z1: 40m

Z2: 12m

Z3: -

Z4: 5m

Z5: 9m

Z6: 8m

54%
17%
0%
7%
12%
11%

Working through the range of Zone 5 today.

The opening 3 minute intervals are at the lower end of Zone 5. While the final intervals are 2 minutes in duration at the top end of Zone 5.

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Workout overview

Duration: 59m

Stress points: 74

Zone distribution

Z1: 18m

Z2: 9m

Z3: -

Z4: 32m

Z5: -

Z6: -

30%
16%
0%
54%
0%
0%

Today's session focuses on simulating the demands of extended climbing.

Riding at the higher end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.

When performing the 4 x 8min intervals, position yourself on the bike as you would climbing seated.

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Workout overview

Duration: 54m

Stress points: 50

Zone distribution

Z1: 19m

Z2: 3m

Z3: 23m

Z4: 10m

Z5: -

Z6: -

35%
5%
42%
19%
0%
0%

After first completing a solid 20min high end tempo effort, the session finishes with 2 x 5min sub-threshold efforts.

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Workout overview

Duration: 59m

Stress points: 58

Zone distribution

Z1: 17m

Z2: 9m

Z3: 18m

Z4: 12m

Z5: 3m

Z6: -

28%
16%
31%
20%
5%
0%

3 climbs of 11 minutes in duration today, but each one is climbed using a different cadence.

Just like a climb outdoors, the required power will increase throughout the 11min.

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Week 3

Workouts: 7

Total duration: 8h

Total stress points: 495

Average workout:

Duration: 1h 9m

Stress points: 71

Zone distribution

Z1: 2h 14m

Z2: 45m

Z3: 1h 9m

Z4: 52m

Z5: 37m

Z6: 8m

39%
13%
20%
15%
11%
2%

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Workout overview

Duration: 1h 11m

Stress points: 63

Zone distribution

Z1: 38m

Z2: 2m

Z3: 1m

Z4: 4m

Z5: 11m

Z6: -

68%
4%
2%
7%
20%
0%

After warming up you will complete the main set of 20 x 30sec @ 113%FTP with 1.5min recovery. These are controlled accelerations, NOT max sprints.

Today the endurance part comes at the end.

Observe your heart rate throughout the 'Mito' set. Is it returning to normal resting values after each 30sec surge?

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Workout overview

Duration: 1h 20m

Stress points: 79

Zone distribution

Z1: 42m

Z2: 12m

Z3: -

Z4: -

Z5: 26m

Z6: -

52%
16%
0%
0%
33%
0%

Simulating the demands of climbing at a Vo2 Max intensity, today you will complete 5 x 3min intervals, followed by 3 x 2min intervals.

However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals seated and the 2min intervals standing if possible.

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Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 13m

Z2: 12m

Z3: 38m

Z4: -

Z5: -

Z6: 2m

19%
19%
58%
0%
0%
3%

Completing 2 x 20min Tempo efforts today. However, the sustained effort is broken up with 15 second surges.

We also vary the target cadence during the tempo effort from 75rpm in the first Interval, to 95rpm in the second Interval.

Complete the 15 second surges out of the seat, before settling back into the Tempo effort.

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Workout overview

Duration: 1h 20m

Stress points: 86

Zone distribution

Z1: 20m

Z2: 12m

Z3: -

Z4: 48m

Z5: -

Z6: -

25%
15%
0%
60%
0%
0%

Today's session focuses on simulating the demands of extended climbing.

Riding at the lower end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.

When performing the 4 x 12min intervals, position yourself on the bike as you would climbing seated.

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Workout overview

Duration: 1h 4m

Stress points: 67

Zone distribution

Z1: 22m

Z2: 6m

Z3: 30m

Z4: -

Z5: -

Z6: 6m

34%
10%
47%
0%
0%
9%

Along with challenging your fitness by going from a short Anaerobic effort into a sustained tempo effort, this session adds to that adaptation by including a large difference in cadence.

Complete the opening low cadence Anaerobic Interval out of the seat, before settling into a high cadence tempo Interval.

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Week 4

Workouts: 6

Total duration: 5h 21m

Total stress points: 343

Average workout:

Duration: 53m

Stress points: 57

Zone distribution

Z1: 38m

Z2: 12m

Z3: 57m

Z4: 16m

Z5: 5m

Z6: 3m

29%
9%
44%
12%
4%
2%

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Workout overview

Duration: 1h 10m 30s

Stress points: 77

Zone distribution

Z1: 16m

Z2: 9m

Z3: 30m

Z4: 10m

Z5: 5m

Z6: 1m

22%
13%
43%
14%
7%
1%

The basis of today's session is to simulate long tempo climbs.

However, each Tempo interval is completed with a different high intensity effort.

The tempo portion of each interval is completed at a low climbing cadence.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 22m

Z2: 3m

Z3: 27m

Z4: 6m

Z5: -

Z6: 2m

37%
5%
45%
10%
0%
3%

;Opening with a 15 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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