2*5 Sprint Intervals 80:20 Polarized Seiler Plan

• Cycling
• 55mTime
• 69Stress
• 0.87Intensity
• 195Popularity

About this workout

This workout features two sets of five brutal 60-second sprints at 135% FTP, interspersed with solid recoveries to build your raw sprinting power and lactate tolerance. Perfect for adding that top-end punch needed during race kicks or closing gaps in a group ride.

Workout structure

• 5 min @ 55% (55w)
• 5X
  • 1 min @ 135% (135w)
  • 3 min @ 55% (55w)
• 5 min @ 45% (45w)
• 5X
  • 1 min @ 135% (135w)
  • 3 min @ 55% (55w)
• 5 min @ 45% (45w)