Polarized Intensity Block
Block periodization inspired workout with concentrated intensity followed by aerobic base. Maximizes training efficiency.
1h 30m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
45% - 70% FTP
favorite
Heart Rate
60% - 75% Max HR
Sweet Spot 10min
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 95% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Sweet Spot 8min
timer
Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% Max HR
Active Recovery 10min
Extended active recovery for polarized training
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Aerobic Base 35min
Extended aerobic base for endurance development
timer
Duration
35m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
68% - 78% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
favorite
Heart Rate
55% - 65% Max HR