Anaerobic

1.5hr mixed race simulation session 80:20 Polarized Seiler Plan

  • Cycling
  • 1h 30mTime
  • 96Stress
  • 0.80Intensity
  • 171Popularity

About this workout

This mixed race simulation session features anaerobic intervals with 2 x 60 seconds at 110% FTP, perfect for building the kick needed to close gaps and accelerate during critical moments of a race. A solid complement to your training routine, it prepares you for those gnarly surges during group rides or competitive events.

Javi SF

Workout structure

  • 8 min @ 45% (45w)
  • 1 min @ 103% (103w)
  • 2 min @ 55% (55w)
  • 2 min @ 60% (60w)
  • 2 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 5 min @ 50% (50w)
  • 1 min @ 103% (103w)
  • 30 sec @ 118% (118w)
  • 3 min @ 55% (55w)
  • 15 min @ 70% (70w)
  • 1:30 min @ 85% (85w)
  • 1:30 min @ 90% (90w)
  • 1:30 min @ 95% (95w)
  • 1:30 min @ 100% (100w)
  • 1:30 min @ 105% (105w)
  • 5 min @ 50% (50w)
  • 2X
    • 1 min @ 110% (110w)
    • 30 sec @ 125% (125w)
  • 1 min @ 40% (40w)
  • 10 min @ 75% (75w)
  • 4 min @ 50% (50w)
  • 1 min @ 93% (93w)
  • 1 min @ 98% (98w)
  • 1 min @ 103% (103w)
  • 1 min @ 115% (115w)
  • 1 min @ 45% (45w)
  • 3 min @ 100% (100w)
  • 1 min @ 138% (138w)
  • 5 min @ 45% (45w)