Anaerobic

Polarized: Sprint then Vo2max Mixed Intervals

  • Cycling
  • 1h 9mTime
  • 95Stress
  • 0.91Intensity
  • 278Popularity

About this workout

This session combines the explosive power of 60-second sprints at 135% FTP with VO2 max work, pushing your limits while building a strong kick to close gaps. Perfect for those looking to enhance their sprinting prowess and aerobic capacity—ideal for race day or intense group rides.

rodrigol

Workout structure

  • 5 min @ 55% (55w)
  • 7X
    • 1 min @ 135% (135w)
    • 3 min @ 55% (55w)
  • 5 min @ 45% (45w)
  • 2 min @ 115% (115w)
  • 2 min @ 50% (50w)
  • 2 min @ 116% (116w)
  • 2 min @ 50% (50w)
  • 2 min @ 117% (117w)
  • 2X
    • 2 min @ 50% (50w)
    • 2 min @ 118% (118w)
  • 2 min @ 50% (50w)
  • 2 min @ 119% (119w)
  • 2 min @ 50% (50w)
  • 2 min @ 120% (120w)
  • 5 min @ 45% (45w)