Norragard
- Cycling
- 1hTime
- 69Stress
- 0.83Intensity
- 205Popularity
About this workout
Norragard features intense 70-second efforts at 132% FTP designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a group ride or launching a breakaway. This workout is a must for riders looking to develop that top-end punch for race day.
Workout structure
- Warm-Up 2 min @ 40-50% (40-50w)
- Active 2 min @ 70% (70w)
- Active 20 sec @ 120% (120w)
- Active 50 sec @ 40% (40w)
- Active 20 sec @ 130% (130w)
- Active 50 sec @ 40% (40w)
- Active 20 sec @ 140% (140w)
- Active 5:30 min @ 40% (40w)
- Active 15 sec @ 140% (140w)
- Active 1 min @ 40% (40w)
- Active 40 sec @ 136% (136w)
- Active 2 min @ 40% (40w)
- Active 1:10 min @ 132% (132w)
- Active 3 min @ 40% (40w)
- Active 1:15 min @ 128% (128w)
- Active 4 min @ 40% (40w)
- Active 1:15 min @ 132% (132w)
- Active 3 min @ 40% (40w)
- Active 40 sec @ 136% (136w)
- Active 2 min @ 40% (40w)
- Active 15 sec @ 140% (140w)
- Active 5 min @ 40% (40w)
- Active 15 sec @ 140% (140w)
- Active 1 min @ 40% (40w)
- Active 40 sec @ 136% (136w)
- Active 2 min @ 40% (40w)
- Active 1:10 min @ 132% (132w)
- Active 3 min @ 40% (40w)
- Active 1:15 min @ 128% (128w)
- Active 4 min @ 40% (40w)
- Active 1:15 min @ 132% (132w)
- Active 3 min @ 40% (40w)
- Active 40 sec @ 136% (136w)
- Active 2 min @ 40% (40w)
- Active 15 sec @ 140% (140w)
- Active 1:50 min @ 40% (40w)