Polarized Recovery Integration
Combines intense sweet spot work with extensive recovery. Teaches contrast between high and low intensities.
1h 25m
Duration
Workout Segments
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
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Duration
10m
mode_heat
Intensity
3
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Power
45% - 70% FTP
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Heart Rate
60% - 75% Max HR
Sweet Spot 12min
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Duration
12m
mode_heat
Intensity
7
bolt
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
mode_heat
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
mode_heat
Intensity
4
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Power
65% - 75% FTP
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Heart Rate
68% - 78% Max HR
Active Recovery 10min
Extended active recovery for polarized training
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Duration
10m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Sweet Spot 8min
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Duration
8m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
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Heart Rate
85% - 92% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
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Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
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Heart Rate
55% - 65% Max HR