Anaerobic

2h Polarized

  • Cycling
  • 1h 59mTime
  • 166Stress
  • 0.91Intensity
  • 40Popularity

About this workout

This gnarly 2-hour polarized workout pushes your limits with 4 crushing 90-second intervals at 110% FTP, building your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch before race day or enhancing your performance in breakaway situations.

Cpena

Workout structure

  • 3 min @ 50-60% (50-60w)
  • 5 min @ 75% (75w)
  • 5X
    • 45 sec @ 130% (130w)
    • Rest 2 min @ 70% (70w)
  • 10X
    • 25 sec @ 150% (150w)
    • Rest 2 min @ 70% (70w)
  • 4X
    • 1:30 min @ 110% (110w)
    • Rest 2 min @ 70% (70w)
  • 10X
    • 25 sec @ 150% (150w)
    • Rest 2 min @ 70% (70w)
  • 5X
    • 45 sec @ 130% (130w)
    • Rest 2 min @ 70% (70w)
  • 5X
    • 25 sec @ 150% (150w)
    • Rest 2 min @ 70% (70w)
  • 10 min @ 60% (60w)