Polarized 70/30

• Cycling
• 42mTime
• 52Stress
• 0.86Intensity
• 95Popularity

About this workout

This workout features intense 90-second efforts at 110% FTP, interspersed with 2-minute recoveries, making it a brutal way to build your kick for closing gaps and enhancing raw sprinting power. Perfect for those looking to sharpen their anaerobic capacity for race kicks or aggressive group ride finishes.

Workout structure

• 8 min @ 45% (45w)
• 4 min @ 60% (60w)
• 1:30 min @ 110% (110w)
• 1 min @ 30% (30w)
• 1:30 min @ 120% (120w)
• 1 min @ 30% (30w)
• 1:30 min @ 130% (130w)
• 1 min @ 30% (30w)
• 1:30 min @ 140% (140w)
• 1 min @ 30% (30w)
• 1:30 min @ 130% (130w)
• 1 min @ 30% (30w)
• 1:30 min @ 120% (120w)
• 1 min @ 30% (30w)
• 1:30 min @ 110% (110w)
• 3 min @ 30% (30w)
• 4 min @ 60% (60w)
• 4 min @ 50% (50w)
• 3 min @ 40% (40w)