Anaerobic

FF Labs Polarized 80:20 Daily (1hr)

  • Cycling
  • 59mTime
  • 59Stress
  • 0.78Intensity
  • 30Popularity

About this workout

This workout features five hard 60-second efforts at 115% FTP, with short recoveries to sharpen your kick and boost lactate tolerance. Perfect for developing the punch needed for race kicks or closing gaps in a group ride, this session is a staple for building raw sprinting power.

SurlyBiker

Workout structure

  • Warm-Up 10 min @ 50% (50w)
  • 5X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Cooldown 2 min @ 50% (50w)
  • 10 min @ 75% (75w)
  • 3 min @ 50% (50w)
  • 5X
    • 1 min @ 115% (115w)
    • Rest 1 min @ 50% (50w)
  • 3 min @ 50% (50w)
  • 3:30 min @ 85% (85w)
  • 3 min @ 50% (50w)
  • 2:30 min @ 100% (100w)
  • 7 min @ 50% (50w)