Condors Camp - 3 x 9' 30/15 Microbursts [HARD]

• Cycling
• 1h 5mTime
• 79Stress
• 0.85Intensity
• 221Popularity

About this workout

This brutal set of 3 x 9 at 30 seconds on, 15 seconds off pushes your anaerobic limits, building the kick needed to close gaps and unleash a savage sprint. Perfect for sharpening your top-end power before race day or to crush those gnarly group ride efforts.

Workout structure

• Warm-Up 10 min @ 50-70% (50-70w)
• Active 2 min @ 85% (85w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 95% (95w)
• Active 1 min @ 60% (60w)
• Active 30 sec @ 115% (115w)
• Active 2:30 min @ 60% (60w)
• 9X
  • Active 30 sec @ 135% (135w)
  • Rest 15 sec @ 40% (40w)
• Active 5 min @ 55% (55w)
• 9X
  • Active 30 sec @ 135% (135w)
  • Rest 15 sec @ 40% (40w)
• Active 5 min @ 55% (55w)
• 9X
  • Active 30 sec @ 135% (135w)
  • Rest 15 sec @ 40% (40w)
• Active 2 min @ 40% (40w)
• Cooldown 15 min @ 68-48% (68-48w)