Z2-Z4 cadence lader 80:20 polarized Seiler plan

• Cycling
• 59mTime
• 44Stress
• 0.67Intensity
• 30Popularity

About this workout

This steady endurance session follows the 80:20 polarized approach, blending easy efforts with higher intensity work. Perfect for building your aerobic engine and preparing for those gnarly climbs or longer rides, it’s a classic staple for any cyclist's training plan.

Workout structure

• 5 min @ 45% (45w) 80-90 rpm
• 3 min @ 50% (50w) 80-90 rpm
• 3 min @ 55% (55w) 80-90 rpm
• 3 min @ 60% (60w) 80-90 rpm
• 3 min @ 70% (70w) 80-90 rpm
• 15 min @ 65% (65w) 77-85 rpm
• 10 min @ 70% (70w) 87-90 rpm
• 5 min @ 75% (75w) 91-95 rpm
• 4 min @ 80% (80w) 96-105 rpm
• 3 min @ 85% (85w) 100-110 rpm
• 5 min @ 55% (55w) 70-80 rpm