Micro-bursts/microintervals+tempo and threshold + Endurance

• Cycling
• 2h 15mTime
• 124Stress
• 0.74Intensity
• 30Popularity

About this workout

This workout combines anaerobic micro-bursts with tempo and endurance, featuring 6×15 second efforts at 130% FTP to build your kick for closing gaps and boosting lactate tolerance, making it ideal for race kicks and breakaways. Pair it with your endurance miles to enhance your aerobic threshold and sustain that power when the competition heats up.

Workout structure

• 20 min @ 60% (60w)
• 3 min @ 40% (40w)
• 5 sec @ 150% (150w)
• 5 sec @ 50% (50w)
• 5 sec @ 150% (150w)
• Rec 5 sec @ 50% (50w)
• 10X
  • 5 sec @ 150% (150w)
  • Rest 5 sec @ 50% (50w)
• 1 min @ 85% (85w)
• Rest 2 min @ 85% (85w)
• 1 min @ 85% (85w)
• Rest 2 min @ 40% (40w)
• TIZ 10 sec @ 140% (140w)
• BLIND 10 sec @ 40% (40w)
• TAR 10 sec @ 140% (140w) 90 rpm
• 8X
  • 10 sec @ 40% (40w)
  • 10 sec @ 140% (140w)
• Rest 10 sec @ 40% (40w)
• 45 sec @ 90% (90w)
• Rest 1:45 min @ 90% (90w)
• 45 sec @ 90% (90w)
• Rest 1:30 min @ 40% (40w)
• TIZ 15 sec @ 130% (130w)
• BLIND 15 sec @ 60% (60w)
• TAR 15 sec @ 130% (130w) 100 rpm
• 6X
  • 15 sec @ 60% (60w)
  • 15 sec @ 130% (130w)
• Rest 15 sec @ 60% (60w)
• 30 sec @ 95% (95w)
• Rest 1:30 min @ 95% (95w)
• 30 sec @ 95% (95w)
• Rest 1 min @ 40% (40w)
• TIZ 20 sec @ 120% (120w)
• Blind 20 sec @ 70% (70w)
• TAR 20 sec @ 120% (120w)
• 4X
  • 20 sec @ 70% (70w)
  • 20 sec @ 120% (120w)
• Rest 20 sec @ 70% (70w)
• 15 sec @ 110% (110w)
• Rest 1:15 min @ 110% (110w)
• 15 sec @ 110% (110w)
• Rest 3 min @ 40% (40w)
• Blind 5 min @ 100% (100w)
• Cooldown 75 min @ 65% (65w)