Anaerobic

Polarized: Sprint then Vo2max Mixed Intervals

  • Cycling
  • 1h 1mTime
  • 83Stress
  • 0.90Intensity
  • 71Popularity

About this workout

This workout combines intense 60-second sprints at 135% FTP with recovery periods, pushing your anaerobic capacity while setting you up for a strong VO2 max boost. Perfect for those looking to build a killer kick for closing gaps in group rides or race scenarios, these bossi intervals deliver the punch you need to elevate your cycling game.

adamrice

Workout structure

  • 5 min @ 55% (55w)
  • 6X
    • 1 min @ 135% (135w)
    • Rest 3 min @ 55% (55w)
  • 5 min @ 45% (45w)
  • 2 min @ 115% (115w)
  • 2 min @ 50% (50w)
  • 2 min @ 116% (116w)
  • 2 min @ 50% (50w)
  • 2 min @ 117% (117w)
  • 2 min @ 50% (50w)
  • 2 min @ 118% (118w)
  • Rest 2 min @ 50% (50w)
  • 2 min @ 119% (119w)
  • 2 min @ 50% (50w)
  • 2 min @ 120% (120w)
  • 5 min @ 45% (45w)