Anaerobic

Polarized 1A

  • Cycling
  • 1h 48mTime
  • 91Stress
  • 0.71Intensity
  • 40Popularity

About this workout

This intense session features 7 hard efforts of 60 seconds at 115% FTP, designed to build your sprinting power and lactate tolerance. Perfect for closing gaps and delivering that top-end punch during race kicks or breakaways.

DaveAlbert

Workout structure

  • 20 min @ 40-70% (40-70w)
  • 1 min @ 90% (90w)
  • 2X
    • 1 min @ 40% (40w)
    • 1 min @ 100% (100w)
  • 5 min @ 40% (40w)
  • 1 min @ 110% (110w)
  • 3 min @ 40% (40w)
  • 1 min @ 112% (112w)
  • 3X
    • 3 min @ 40% (40w)
    • 1 min @ 115% (115w)
  • 5 min @ 40% (40w)
  • 4X
    • 1 min @ 115% (115w)
    • Rest 3 min @ 40% (40w)
  • 1 min @ 115% (115w)
  • 5 min @ 40% (40w)
  • 4X
    • 30 sec @ 130% (130w)
    • Rest 2 min @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 5 min @ 40% (40w)
  • 5X
    • 30 sec @ 130% (130w)
    • Rest 2 min @ 40% (40w)
  • 6 min @ 30% (30w)