Anaerobic

Sprint+tempo 80:20 Polarized Seiler Plan

  • Cycling
  • 43mTime
  • 49Stress
  • 0.83Intensity
  • 35Popularity

About this workout

This workout combines savage 45-second sprints at 124% FTP with generous recovery, perfect for building that explosive kick needed to close gaps in races. It's a great way to work on your anaerobic capacity while keeping the tempo manageable, making it a solid choice for those mid-week sessions or when you're prepping for a hard group ride.

Javi SF

Workout structure

  • 5 min @ 55% (55w)
  • 45 sec @ 125% (125w)
  • 2X
    • 1:30 min @ 50% (50w)
    • 45 sec @ 124% (124w)
  • 1:45 min @ 50% (50w)
  • 45 sec @ 123% (123w)
  • 1:45 min @ 50% (50w)
  • 45 sec @ 122% (122w)
  • 2 min @ 50% (50w)
  • 45 sec @ 121% (121w)
  • 2 min @ 50% (50w)
  • 16 min @ 83% (83w)
  • 1 min @ 140% (140w)
  • 6 min @ 45% (45w)