Macro to Micro

• Cycling
• 58mTime
• 77Stress
• 0.89Intensity
• 65Popularity

About this workout

This workout features intense bursts of effort designed to build your anaerobic capacity and raw sprinting power with short, explosive intervals. Perfect for closing gaps in group rides or gaining an edge in those critical race moments.

Workout structure

• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 54% (54w) 85 rpm
• Active 1 min @ 59% (59w) 85 rpm
• Active 1 min @ 63% (63w) 85 rpm
• Active 1 min @ 67% (67w) 85 rpm
• Active 1 min @ 71% (71w) 85 rpm
• Active 1 min @ 76% (76w) 85 rpm
• Active 1 min @ 80% (80w) 85 rpm
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w) 85 rpm
• Active 2 min @ 55% (55w) 85 rpm
• Active 30 sec @ 150% (150w) 85 rpm
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w) 85 rpm
• Active 5 min @ 55% (55w) 85 rpm
• Active 30 sec @ 150% (150w) 85 rpm
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 70% (70w) 85 rpm
• Active 5 min @ 55% (55w) 85 rpm
• Active 30 sec @ 150% (150w) 85 rpm
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w) 85 rpm
• Active 5 min @ 55% (55w) 85 rpm
• Active 30 sec @ 150% (150w) 85 rpm
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 70% (70w) 85 rpm
• Active 5 min @ 55% (55w) 85 rpm
• Active 30 sec @ 150% (150w) 85 rpm
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w) 85 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 1 min @ 45% (45w) 85 rpm
• Active 1 min @ 35% (35w) 85 rpm