Polarized 5B

• Cycling
• 2h 0mTime
• 112Stress
• 0.75Intensity
• 35Popularity

About this workout

This brutal anaerobic workout focuses on short, powerful bursts with 30 seconds at 130% FTP, perfect for building the kick needed to close gaps during races or group rides. It's a great addition to your training routine for developing raw sprinting power and lactate tolerance without the fatigue of longer intervals.

Workout structure

• 6 min @ 40% (40w)
• 1 min @ 90% (90w)
• 5 min @ 60% (60w)
• 1 min @ 95% (95w)
• 4 min @ 70% (70w)
• 1 min @ 100% (100w)
• 3 min @ 80% (80w)
• 45 sec @ 105% (105w)
• 5 min @ 40% (40w)
• 12X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • Rest 10 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 8X
  • 15 sec @ 150% (150w)
  • Rest 5 sec @ 40% (40w)
• 66:35 min @ 60% (60w)