Anaerobic

Micro bursts 3

  • Cycling
  • 1h 4mTime
  • 109Stress
  • 1.01Intensity
  • 30Popularity

About this workout

Micro bursts 3 will push you to your limits with intense 15-second efforts at 155% FTP, perfect for developing the explosive kick needed to close gaps in races or during fierce group ride sprints. This workout focuses on enhancing your raw sprinting power and lactate tolerance, making it an ideal choice for those looking to crush their seasonal goals.

jindi

Workout structure

  • 1:30 min @ 45% (45w)
  • 1:30 min @ 50% (50w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 3 min @ 50% (50w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 175% (175w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 5 min @ 50% (50w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 175% (175w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 5 min @ 50% (50w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 175% (175w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 5 min @ 50% (50w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 175% (175w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 165% (165w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 160% (160w)
  • 30 sec @ 50% (50w)
  • 15 sec @ 155% (155w)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 50% (50w)
  • 1:30 min @ 45% (45w)