Polarized Base Builder
True polarized session with extended aerobic base and short sweet spot bursts. Develops aerobic system while maintaining intensity.
1h 40m
Duration
Intensity
Training Stress
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Workout Breakdown
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
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Duration
10m
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Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Aerobic Base 35min
Extended aerobic base for endurance development
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Duration
35m
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Intensity
4
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Power
65% - 75% FTP
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Heart Rate
68% - 78% Max HR
Sweet Spot 8min
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Duration
8m
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Intensity
7
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Power
88% - 94% FTP
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Heart Rate
85% - 92% Max HR
Active Recovery 10min
Extended active recovery for polarized training
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Duration
10m
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Intensity
2
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Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Aerobic Base 25min
Solid aerobic base building effort
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Duration
25m
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Intensity
4
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Power
65% - 75% FTP
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Heart Rate
68% - 78% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
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Duration
10m
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Intensity
2
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Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR