PW Online. Could be worse (Race Prep 7)

• Cycling
• 1h 21mTime
• 94Stress
• 0.83Intensity
• 55Popularity

About this workout

This workout hones your raw sprinting power and lactate tolerance with 5 tough efforts, perfect for building the kick needed to close gaps during race scenarios. It's a solid choice for sharpening your top-end punch before big events.

Workout structure

• 5 min @ 50-65% (50-65w)
• 1 min @ 70% (70w)
• 4 min @ 60% (60w)
• 1 min @ 80% (80w)
• 3 min @ 70% (70w)
• 1 min @ 90% (90w)
• 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 1 min @ 90% (90w)
• 1 min @ 110% (110w)
• 3 min @ 30% (30w)
• 1 min @ 90% (90w)
• 1:30 min @ 110% (110w)
• 2:30 min @ 30% (30w)
• 1 min @ 125% (125w)
• 2 min @ 30% (30w)
• 30 sec @ 145% (145w)
• 1:30 min @ 30% (30w)
• 20 sec @ 200% (200w)
• 5 min @ 30% (30w)
• 7X
  • 30 sec @ 70% (70w)
  • 30 sec @ 130% (130w)
• 5 min @ 30% (30w)
• 5X
  • 2 min @ 80% (80w)
  • 15 sec @ 150% (150w)
• 3 min @ 30% (30w)
• 2:30 min @ 80% (80w)
• 2 min @ 105% (105w)
• 2 min @ 70% (70w)
• 1:30 min @ 110% (110w)
• 1:30 min @ 60% (60w)
• 1 min @ 130% (130w)
• 1 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 5 min @ 40-20% (40-20w)