Workouts»4wk Prudential Ride London (PRL) Prep»Week 1»

Day 2 - Mitochondria #2

3min @ 85rpm, 50% FTP
1min @ 90rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 95rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
4min @ 90rpm, 90% FTP
3min @ 85rpm, 50% FTP
15x 30sec @ 100rpm, 113% FTP,
rest 2min 30sec @ 80rpm, 50% FTP
25min free ride
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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4wk Prudential Ride London (PRL) Prep»Week 1

  • Day 1 - Just Ride

    1h | 64 SP

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  • Day 2 - Mitochondria #2

    1h 26m | 71 SP

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  • Day 3 - Vo2 increase climb

    1h 2m | 73 SP

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  • Day 4 - Endurance

    1h | 64 SP

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  • Day 5 - Climbing Sustained Threshold

    52m | 46 SP

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  • Day 6 - 40/20's #1

    51m | 46 SP

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  • Day 7 - Endurance

    1h | 64 SP

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