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

Day 4 - Through the zones - flat

10min @ 55% FTP
15min @ 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 @ 55% FTP15min @ 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: 1h

Stress points: 71

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.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

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

  • Day 1 - Just Ride

    1h | 64 SP

    View >

  • Day 2 - Tempo climbing #1

    1h 11m | 84 SP

    View >

  • Day 3 - Endurance

    1h | 64 SP

    View >

  • Day 4 - Through the zones - flat

    1h | 71 SP

    View >

  • Day 5 - Endurance

    1h | 64 SP

    View >

  • Day 6 - Rest Day

    - | 0 SP

    View >

  • Day 7 - Ride London

    10m | 11 SP

    View >

Similar workouts

  • Stage 3

    53m | 68 SP

    View >

  • Day 6 - Tempo with accelerations #2

    59m | 70 SP

    View >

  • 2. Tempo With Accelerations #2

    58m | 68 SP

    View >

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

    View >

  • 9. Tempo With Accelerations #1

    52m | 63 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Day 4 - Through the Zones #1

    55m | 65 SP

    View >

  • Tempo with 30sec spike #2

    1h 2m | 69 SP

    View >

  • 2. Spin Up #1

    56m | 58 SP

    View >

  • Adam Bowden - The Surge

    1h 3m | 75 SP

    View >

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

    View >

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

    View >