Anaerobic

Micro Burst Intervals 2

  • Cycling
  • 1h 2mTime
  • 71Stress
  • 0.83Intensity
  • 45Popularity

About this workout

Micro Burst Intervals 2 feature powerful 15-second efforts at 175% FTP, perfect for developing that raw sprinting power and lactate tolerance needed for race kicks and breakaways. This workout is a classic approach to building the kick needed to close gaps during hard group rides or competitive efforts.

Sibs

Workout structure

  • Warm-Up 4 min @ 40-70% (40-70w)
  • 3X
    • Active 15 sec @ 110% (110w)
    • Rest 30 sec @ 50% (50w)
  • Active 1 min @ 60-75% (60-75w)
  • 3X
    • Active 15 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • Active 1 min @ 65-80% (65-80w)
  • 3X
    • Active 15 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 70% (70w)
  • Active 1 min @ 80% (80w)
  • 5X
    • Active 20 sec @ 150% (150w)
    • Rest 40 sec @ 50% (50w)
  • Active 2:30 min @ 50% (50w)
  • 6X
    • Active 15 sec @ 175% (175w)
    • Rest 35 sec @ 50% (50w)
  • Active 2:30 min @ 50% (50w)
  • 7X
    • Active 10 sec @ 200% (200w)
    • Rest 30 sec @ 50% (50w)
  • Active 2:30 min @ 50% (50w)
  • 5X
    • Active 20 sec @ 150% (150w)
    • Rest 40 sec @ 50% (50w)
  • Active 2:30 min @ 50% (50w)
  • 6X
    • Active 15 sec @ 175% (175w)
    • Rest 35 sec @ 50% (50w)
  • Active 2:30 min @ 50% (50w)
  • 7X
    • Active 10 sec @ 200% (200w)
    • Rest 30 sec @ 50% (50w)
  • Cooldown 4:25 min @ 65-40% (65-40w)