Anaerobic

bipolaire 1

  • Cycling
  • 58mTime
  • 81Stress
  • 0.91Intensity
  • 95Popularity

About this workout

Bipolaire 1 is a gnarly anaerobic workout designed to boost your sprinting power and lactate tolerance with intense intervals at 130% FTP, making it perfect for closing gaps in group rides or launching breakaways. This session is a classic for developing that top-end punch needed for race kicks or hard efforts when it counts.

Juan H

Workout structure

  • 6 min @ 30-60% (30-60w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-75% (70-75w)
  • 1 min @ 75-50% (75-50w)
  • 1 min @ 50-80% (50-80w)
  • 1 min @ 80-40% (80-40w)
  • 2 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 1 min @ 90% (90w)
  • 1 min @ 80% (80w)
  • 3 min @ 40% (40w)
  • 2X
    • 1 min @ 130% (130w)
    • 1 min @ 90% (90w)
  • 3 min @ 130% (130w)
  • 2 min @ 80% (80w)
  • 3 min @ 130% (130w)
  • 2X
    • 1 min @ 80% (80w)
    • 1 min @ 130% (130w)
  • 3 min @ 30% (30w)
  • 1 min @ 30-130% (30-130w)
  • 2X
    • 1 min @ 130-80% (130-80w)
    • 1 min @ 80-130% (80-130w)
  • 1 min @ 130-40% (130-40w)
  • 2 min @ 40% (40w)
  • 2X
    • 1 min @ 20% (20w)
  • 3X
    • 6 sec @ 300% (300w)
    • 2 min @ 20% (20w)
  • 6 sec @ 300% (300w)
  • 3 min @ 20% (20w)