MICRO-BURSTS (10x15" + 10x10")

• Cycling
• 1hTime
• 143Stress
• 1.19Intensity
• 70Popularity

About this workout

This workout features micro-bursts of intense 10-second efforts at 450% FTP, designed to build your raw sprinting power and lactate tolerance. It's perfect for sharpening your top-end punch for those crucial moments in a race or when closing gaps during a group ride.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 75% (75w)
• 10X
  • 15 sec @ 200% (200w)
  • Rest 15 sec @ 90% (90w)
• 5 min @ 55% (55w)
• 10 min @ 75% (75w)
• 10X
  • 10 sec @ 450% (450w)
  • Rest 2 min @ 75% (75w)
• 5 min @ 75% (75w)
• 3:20 min @ 55% (55w)