7. Microbursts 30/30 x 6

• Cycling
• 1h 3mTime
• 77Stress
• 0.86Intensity
• 25Popularity

About this workout

This workout features 3 sets of 7 microbursts at 131% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a group ride or delivering that savage kick during race breaks, it’s a tough but essential addition to your training arsenal.

Workout structure

• 1:30 min @ 50% (50w)
• 1:30 min @ 56% (56w)
• 1:30 min @ 59% (59w)
• 1:30 min @ 63% (63w)
• 1:30 min @ 67% (67w)
• 1:30 min @ 71% (71w)
• 1:30 min @ 74% (74w)
• 1:30 min @ 80% (80w)
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 5 min @ 65% (65w)
• 7X
  • 30 sec @ 131% (131w)
  • 30 sec @ 66% (66w)
• 5 min @ 65% (65w)
• 7X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 5 min @ 65% (65w)
• 7X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 3 min @ 75% (75w)
• 3 min @ 69% (69w)
• 3 min @ 66% (66w)
• 3 min @ 60% (60w)