Threshold

Aerobic builder 80:20 Polarized Seiler Plan

  • Cycling
  • 1h 52mTime
  • 126Stress
  • 0.82Intensity
  • 60Popularity

About this workout

This classic 80:20 polarized workout features two solid 20-minute efforts at 91% FTP, perfect for boosting your sustainable pace on group rides and time trials. Incorporate this threshold training into your routine to build endurance while balancing harder efforts with ample recovery.

Javi SF

Workout structure

  • 10 min @ 65% (65w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 2X
    • 20 min @ 91% (91w)
    • 10 min @ 55% (55w)
  • 4X
    • 5 min @ 83% (83w)
    • 30 sec @ 98% (98w)
  • 1 min @ 55% (55w)
  • 30 sec @ 85% (85w)
  • 30 sec @ 98% (98w)
  • 30 sec @ 118% (118w)
  • 30 sec @ 138% (138w)
  • 2 min @ 75% (75w)
  • 1 min @ 73% (73w)
  • 1 min @ 65% (65w)
  • 1 min @ 58% (58w)