Anaerobic

FF Labs Polarized 80:20 Daily (1.5hr)

  • Cycling
  • 1h 32mTime
  • 86Stress
  • 0.75Intensity
  • 95Popularity

About this workout

This session features a punchy main set of 6×60 seconds at 115% FTP, designed to build your anaerobic capacity and enhance your sprinting power for those crucial group ride kicks or breakaways. Perfect for adding intensity to your week while keeping the overall effort manageable, this workout is a classic way to develop the raw strength needed for racing.

SurlyBiker

Workout structure

  • Warm-Up 15 min @ 50% (50w)
  • 7X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Rest 30 sec @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)
  • 10 min @ 75% (75w)
  • 5 min @ 50% (50w)
  • 6X
    • 1 min @ 115% (115w)
    • Rest 1 min @ 50% (50w)
  • 1 min @ 115% (115w)
  • Rest 7 min @ 50% (50w)
  • 4 min @ 85% (85w)
  • 7 min @ 50% (50w)
  • 3:30 min @ 100% (100w)
  • 15 min @ 50% (50w)