I was reminded of the HOP (Hour of Power) workout – popular among wattage geeks – when I read Alex’s recent blog post. So after doing some L7 stuff yesterday, I decided to try the HOP. After a fifteen minute warm-up, I picked it up to just below threshold, then then did a 15-second push every five minutes. I tried to mix it up, varying cadence for each five minute block as well as each of the “sprints”. With a fifteen minute cool-down it turned out to be a solid 1:30 workout.