Anaerobic

Microburts 3x20 15/15 @135% FTP

  • Cycling
  • 53mTime
  • 61Stress
  • 0.83Intensity
  • 20Popularity

About this workout

This savage microburst workout, featuring 3 sets of 20 intervals at 135% FTP with brief recoveries, builds the kick to close gaps and enhances your raw sprinting power. It's an ideal session for developing the top-end punch needed for race kicks and breakaways when the pace ramps up.

Juan_dlS

Workout structure

  • 5 min @ 50-80% (50-80w)
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)
  • 20X
    • 15 sec @ 135% (135w)
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w)
  • 20X
    • 15 sec @ 135% (135w)
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w)
  • 20X
    • 15 sec @ 135% (135w)
    • Rest 15 sec @ 50% (50w)
  • 5 min @ 50% (50w)