Anaerobic

Microbursts 3x20 1515 ZWIFT

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 51Popularity

About this workout

This intense workout features 3 sets of 20 microbursts at 150% FTP, perfect for building the explosive kick needed to close gaps and unleash raw sprinting power during group rides or races. Ideal for those looking to add a gnarly anaerobic challenge to their training routine, this session packs a punch while keeping recovery in the mix.

Juan_dlS

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • 3X
    • Active 1 min @ 75% (75w)
    • Rest 1 min @ 50% (50w)
  • 20X
    • Active 15 sec @ 150% (150w)
    • Rest 15 sec @ 50% (50w)
  • Active 5 min @ 50% (50w)
  • 20X
    • Active 15 sec @ 150% (150w)
    • Rest 15 sec @ 50% (50w)
  • Active 5 min @ 50% (50w)
  • 20X
    • Active 15 sec @ 150% (150w)
    • Rest 15 sec @ 50% (50w)
  • Cooldown 4 min @ 75-25% (75-25w)