Anaerobic

Polarized #1

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 55Popularity

About this workout

This brutal anaerobic session includes short, powerful efforts at 125% FTP designed to build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch for those decisive race moments or hard group ride surges, it’s a classic addition to any structured training plan.

stivek

Workout structure

  • Active 5 min @ 45-75% (45-75w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 81% (81w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 109% (109w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 10 sec @ 160% (160w)
    • Rest 50 sec @ 50% (50w)
  • Active 5 min @ 50-80% (50-80w)
  • 2X
    • Active 10 sec @ 200% (200w)
    • Rest 1 min @ 50% (50w)
  • Active 5 min @ 80-50% (80-50w)
  • 2X
    • Active 20 sec @ 175% (175w)
    • Rest 1 min @ 50% (50w)
  • Active 5 min @ 50-80% (50-80w)
  • 2X
    • Active 30 sec @ 150% (150w)
    • Rest 1 min @ 50% (50w)
  • Active 5 min @ 80-50% (80-50w)
  • 2X
    • Active 1 min @ 125% (125w)
    • Rest 1 min @ 50% (50w)
  • Active 10 min @ 80-50% (80-50w)