Anaerobic

Polarized #2

  • Cycling
  • 1h 0mTime
  • 80Stress
  • 0.89Intensity
  • 15Popularity

About this workout

This session features short, intense bursts of 150% FTP to build your top-end punch and lactate tolerance, perfect for closing gaps in group rides or delivering a savage kick in races. Use it to develop the raw sprinting power needed for those critical breakaway moments or sprint finishes.

stivek

Workout structure

  • Active 5 min @ 45-75% (45-75w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 110% (110w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 15 sec @ 160% (160w)
    • Rest 45 sec @ 50% (50w)
  • Active 5 min @ 50-80% (50-80w)
  • 3X
    • Active 15 sec @ 200% (200w)
    • Rest 1 min @ 50% (50w)
  • Active 15 sec @ 200% (200w)
  • Active 5 min @ 80-50% (80-50w)
  • 2X
    • Active 30 sec @ 175% (175w)
    • Rest 1 min @ 50% (50w)
  • Active 30 sec @ 175% (175w)
  • Active 5 min @ 50-80% (50-80w)
  • 2X
    • Active 45 sec @ 150% (150w)
    • Rest 1 min @ 50% (50w)
  • Active 45 sec @ 150% (150w)
  • Active 5 min @ 80-50% (80-50w)
  • Active 1 min @ 125% (125w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 125% (125w)
  • Active 8 min @ 80-50% (80-50w)