Z2 cadence practice 80:20 Polarized Seiler Plan

• Cycling
• 1h 22mTime
• 54Stress
• 0.63Intensity
• 125Popularity

About this workout

This 80:20 polarized Seiler plan focuses on steady endurance, blending longer, cruisy intervals with bursts of intensity to build your aerobic engine. Ideal for those mid-week rides or long days in the saddle, it lays the groundwork for sustainable power during tougher efforts like 40/20s or climbing challenges.

Workout structure

• 5 min @ 45% (45w) 75 rpm
• 3 min @ 50% (50w) 80 rpm
• 3 min @ 55% (55w) 80 rpm
• 3 min @ 60% (60w) 80 rpm
• 3 min @ 70% (70w) 80 rpm
• 20 min @ 60% (60w) 85 rpm
• 20 min @ 65% (65w) 90 rpm
• 20 min @ 70% (70w) 95 rpm
• 5 min @ 45% (45w) 75 rpm