PW Online. Attack, always attack (Race Prep 6)

• Cycling
• 1h 20mTime
• 83Stress
• 0.79Intensity
• 30Popularity

About this workout

This workout focuses on short, high-intensity efforts that build your punch for race day, featuring three brutal 30-second sprints at 130% FTP. It's perfect for developing the kick needed to close gaps and respond to attacks during crucial moments in a race.

Workout structure

• 10 min @ 50-65% (50-65w)
• 1 min @ 80% (80w)
• 1 min @ 40% (40w)
• 1 min @ 90% (90w)
• 1 min @ 40% (40w)
• 1 min @ 100% (100w)
• 3 min @ 40% (40w)
• 5 min @ 105-90% (105-90w)
• 3 min @ 40% (40w)
• 2X
  • 45 sec @ 120% (120w)
  • 45 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 4:15 min @ 100-95% (100-95w)
• 3 min @ 40% (40w)
• 3X
  • 30 sec @ 130% (130w)
  • 45 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 3 min @ 40% (40w)
• 15 sec @ 200% (200w)
• 30 sec @ 105% (105w)
• 4:15 min @ 90% (90w)
• 3 min @ 40% (40w)
• 4X
  • 15 sec @ 140% (140w)
  • 45 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 5 min @ 40% (40w)
• 15 sec @ 200% (200w)
• 30 sec @ 120-100% (120-100w)
• 4:15 min @ 100-85% (100-85w)
• 10 min @ 40-20% (40-20w)