Prater
- Cycling
- 1h 2mTime
- 87Stress
- 0.92Intensity
- 50Popularity
About this workout
Prater's main set of 9 x 30 seconds at 110% FTP is designed to push your limits, sharpening your ability to sustain high power during critical race moments or group ride surges. This threshold workout is essential for developing the pace you'll need for TTs and sustained efforts when the pressure is on.
Workout structure
- 1:30 min @ 50% (50w)
- 1:30 min @ 70% (70w)
- 2 min @ 90% (90w)
- 30 sec @ 110% (110w)
- 4:30 min @ 40% (40w)
- 2 min @ 95% (95w)
- 30 sec @ 110% (110w)
- 2 min @ 100% (100w)
- 30 sec @ 115% (115w)
- 2 min @ 95% (95w)
- 30 sec @ 115% (115w)
- 2 min @ 100% (100w)
- 30 sec @ 110% (110w)
- 1 min @ 40% (40w)
- 2 min @ 95% (95w)
- 30 sec @ 110% (110w)
- 2 min @ 100% (100w)
- 30 sec @ 115% (115w)
- 2 min @ 95% (95w)
- 30 sec @ 115% (115w)
- 2 min @ 100% (100w)
- 30 sec @ 110% (110w)
- 5 min @ 40% (40w)
- 2 min @ 95% (95w)
- 30 sec @ 110% (110w)
- 2 min @ 100% (100w)
- 30 sec @ 115% (115w)
- 2 min @ 95% (95w)
- 30 sec @ 115% (115w)
- 2 min @ 100% (100w)
- 30 sec @ 110% (110w)
- 1 min @ 40% (40w)
- 2 min @ 95% (95w)
- 30 sec @ 110% (110w)
- 2 min @ 100% (100w)
- 30 sec @ 115% (115w)
- 2 min @ 95% (95w)
- 30 sec @ 115% (115w)
- 2 min @ 100% (100w)
- 30 sec @ 110% (110w)
- 5 min @ 40-30% (40-30w)