Polarized 1B

• Cycling
• 1h 37mTime
• 104Stress
• 0.80Intensity
• 56Popularity

About this workout

This workout features intense bursts of 3-minute efforts at 110% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during races or group rides, it’s a savage addition to your training arsenal.

Workout structure

• 10 min @ 55-75% (55-75w)
• 1 min @ 90% (90w)
• 3X
  • 1 min @ 40% (40w)
  • 1 min @ 105% (105w)
• 5 min @ 40% (40w)
• 2X
  • 3 min @ 110% (110w)
  • Rest 3 min @ 40% (40w)
• 3 min @ 110% (110w)
• 5 min @ 40% (40w)
• 2X
  • 3 min @ 110% (110w)
  • Rest 3 min @ 40% (40w)
• 3 min @ 110% (110w)
• 5 min @ 40% (40w)
• 4X
  • 15 sec @ 200% (200w)
  • Rest 2 min @ 40% (40w)
• 15 sec @ 200% (200w)
• 5 min @ 40% (40w)
• 5X
  • 15 sec @ 200% (200w)
  • Rest 2 min @ 40% (40w)
• 10 min @ 30% (30w)