Sprint Intervals 80:20 Polarized Seiler Plan

• Cycling
• 51mTime
• 63Stress
• 0.86Intensity
• 130Popularity

About this workout

This workout features a punishing main set of 9×60 second intervals at 135% FTP, perfect for building your kick to close gaps and develop raw sprinting power. Ideal for race day scenarios or intense group ride finishes, this session enhances your anaerobic capacity while keeping those recoveries efficient.

Workout structure

• 5 min @ 55% (55w)
• 5X
  • 1 min @ 135% (135w)
  • 3 min @ 55% (55w)
• 5 min @ 45% (45w)
• 4X
  • 1 min @ 135% (135w)
  • 3 min @ 55% (55w)
• 5 min @ 45% (45w)