Anaerobic

Day 4 - Microbursts

  • Cycling
  • 1hTime
  • 88Stress
  • 0.94Intensity
  • 30Popularity

About this workout

This brutal day trainer workout features microbursts of 15-second efforts at 160% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during group rides or race scenarios, these anaerobic intervals will push your limits and improve your top-end punch.

henka67

Workout structure

  • Warm-Up 10 min @ 70-75% (70-75w)
  • 20X
    • 15 sec @ 160% (160w)
    • 15 sec @ 52% (52w)
  • Active 5 min @ 73% (73w)
  • 20X
    • 15 sec @ 160% (160w)
    • 15 sec @ 52% (52w)
  • Active 5 min @ 73% (73w)
  • 20X
    • 15 sec @ 160% (160w)
    • 15 sec @ 52% (52w)
  • Cooldown 10 min @ 75-70% (75-70w)