Workouts» 4wk Prudential Ride London (PRL) Prep» Week 3 »

Day 3 - Vo2 climbing #1

10min from 51 to 75% FTP
5min @ 105% FTP
5min @ 55% FTP
3min @ 85rpm, 106% FTP
3min @ 55% FTP
3min @ 85rpm, 106% FTP
3min @ 55% FTP
3min @ 85rpm, 106% FTP
3min @ 55% FTP
3min @ 85rpm, 106% FTP
3min @ 55% FTP
3min @ 85rpm, 106% FTP
3min @ 55% FTP
2min @ 55% FTP
2min @ 70rpm, 106% FTP
4min @ 85rpm, 55% FTP
2min @ 70rpm, 106% FTP
4min @ 55% FTP
2min @ 70rpm, 106% FTP
4min @ 55% FTP
10min from 75 to 50% FTP
10min from 51 to 75% FTP5min @ 105% FTP5min @ 55% FTP3min @ 85rpm, 106% FTP3min @ 55% FTP3min @ 85rpm, 106% FTP3min @ 55% FTP3min @ 85rpm, 106% FTP3min @ 55% FTP3min @ 85rpm, 106% FTP3min @ 55% FTP3min @ 85rpm, 106% FTP3min @ 55% FTP2min @ 55% FTP2min @ 70rpm, 106% FTP4min @ 85rpm, 55% FTP2min @ 70rpm, 106% FTP4min @ 55% FTP2min @ 70rpm, 106% FTP4min @ 55% FTP10min from 75 to 50% FTP
Workout overview

Duration: 1h 20m

Stress points: 92

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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4wk Prudential Ride London (PRL) Prep » Week 3

  • Day 1 - Just Ride

    1h | 64 SP

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  • Day 2 - Mitochondria #4

    1h 11m | 69 SP

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  • Day 3 - Vo2 climbing #1

    1h 20m | 92 SP

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  • Day 4 - Endurance

    1h | 64 SP

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  • Day 5 - 20min Tempo w/15sec surge

    1h 5m | 78 SP

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  • Day 6 - Climbing Sustained Threshold

    1h 20m | 92 SP

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  • Day 7 - Anaerobic into Sweet Spot

    1h 4m | 76 SP

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