polarized 80/20 micro

• Cycling
• 55mTime
• 52Stress
• 0.75Intensity
• 90Popularity

About this workout

This gnarly polarized 80/20 micro workout features a main set of 6 sets of 2×30 seconds at 120% FTP, perfect for building that top-end punch and lactate tolerance needed for closing gaps and making race kicks. It's an excellent way to enhance your anaerobic capacity while keeping the overall effort manageable for your training week.

Workout structure

• 15 min @ 40-60% (40-60w)
• 5 min @ 60% (60w)
• 2X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 15 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 15 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 15 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3 min @ 40% (40w)
• 11:30 min @ 60-40% (60-40w)