PW Online. Race Prep 14. The (normalized) hour of power
- Cycling
- 1h 22mTime
- 87Stress
- 0.80Intensity
- 95Popularity
About this workout
This workout delivers a punishing dose of anaerobic intervals with three sets of two 90-second efforts at 95% FTP, perfect for building that critical power needed to close gaps and respond to race kicks. Ideal for race prep, it sharpens your top-end punch and boosts your lactate tolerance for those moments when you need sustained power on the road.
Workout structure
- 10 min @ 50-65% (50-65w)
- 30 sec @ 100% (100w)
- 1 min @ 40% (40w)
- 30 sec @ 110% (110w)
- 1 min @ 40% (40w)
- 30 sec @ 120% (120w)
- 3:30 min @ 40% (40w)
- 30 sec @ 100% (100w)
- 30 sec @ 40% (40w)
- 30 sec @ 105% (105w)
- 30 sec @ 40% (40w)
- 30 sec @ 110% (110w)
- 30 sec @ 40% (40w)
- 30 sec @ 115% (115w)
- 30 sec @ 40% (40w)
- 30 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 30 sec @ 125% (125w)
- 30 sec @ 40% (40w)
- 30 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 30 sec @ 115% (115w)
- 30 sec @ 40% (40w)
- 30 sec @ 110% (110w)
- 30 sec @ 40% (40w)
- 30 sec @ 105% (105w)
- 30 sec @ 40% (40w)
- 30 sec @ 100% (100w)
- 2:30 min @ 40% (40w)
- 15 sec @ 100% (100w)
- 15 sec @ 40% (40w)
- 15 sec @ 105% (105w)
- 15 sec @ 40% (40w)
- 15 sec @ 110% (110w)
- 15 sec @ 40% (40w)
- 15 sec @ 115% (115w)
- 15 sec @ 40% (40w)
- 15 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 15 sec @ 125% (125w)
- 2X
- 15 sec @ 40% (40w)
- 15 sec @ 130% (130w)
- 15 sec @ 40% (40w)
- 15 sec @ 125% (125w)
- 15 sec @ 40% (40w)
- 15 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 15 sec @ 115% (115w)
- 15 sec @ 40% (40w)
- 15 sec @ 110% (110w)
- 15 sec @ 40% (40w)
- 15 sec @ 105% (105w)
- 15 sec @ 40% (40w)
- 15 sec @ 100% (100w)
- 2:45 min @ 40% (40w)
- 2X
- 1 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 30 sec @ 130% (130w)
- 2X
- 30 sec @ 40% (40w)
- 1 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 30 sec @ 130% (130w)
- 2X
- 30 sec @ 40% (40w)
- 1 min @ 105% (105w)
- 3 min @ 40% (40w)
- 2X
- 1:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 15 sec @ 150% (150w)
- 2X
- 30 sec @ 40% (40w)
- 1:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 15 sec @ 150% (150w)
- 2X
- 30 sec @ 40% (40w)
- 1:30 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 15 sec @ 150% (150w)
- 3 min @ 40% (40w)
- 30 sec @ 80% (80w)
- 30 sec @ 90% (90w)
- 30 sec @ 110% (110w)
- 30 sec @ 70% (70w)
- 30 sec @ 95% (95w)
- 30 sec @ 115% (115w)
- 30 sec @ 60% (60w)
- 30 sec @ 100% (100w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 30 sec @ 105% (105w)
- 30 sec @ 130% (130w)
- 30 sec @ 40% (40w)
- 15 sec @ 150% (150w)
- 30 sec @ 40% (40w)
- 15 sec @ 200% (200w)
- 5 min @ 40% (40w)