Anaerobic

SF - Micro Intervals / Tempo: 2 X 12 Plus 1 X 20

  • Cycling
  • 1h 40mTime
  • 105Stress
  • 0.79Intensity
  • 195Popularity

About this workout

This workout features a punishing main set of micro intervals that pack a serious punch, with short bursts at 228.5% FTP interspersed with ample recovery to build that explosive kick for closing gaps. Perfect for developing raw sprinting power and lactate tolerance, this session fits seamlessly into your race prep or high-intensity training days.

foldingbikebass

Workout structure

  • Recovery 9 min @ 55% (55w) 80 rpm
  • Recovery 1 min @ 60% (60w) 85 rpm
  • FTP 1 min @ 65% (65w) 90 rpm
  • FTP 1 min @ 70% (70w) 90 rpm
  • FTP 1 min @ 75% (75w) 95 rpm
  • Recovery 2 min @ 55% (55w) 85 rpm
  • FTP 18 sec @ 90% (90w) 85 rpm
  • FTP 18 sec @ 95% (95w) 85 rpm
  • FTP 18 sec @ 100% (100w) 90 rpm
  • FTP 18 sec @ 105% (105w) 95 rpm
  • MAP 18 sec @ 110% (110w) 100 rpm
  • Recovery 1:30 min @ 55% (55w) 80 rpm
  • FTP 18 sec @ 90% (90w) 85 rpm
  • FTP 18 sec @ 95% (95w) 85 rpm
  • FTP 18 sec @ 100% (100w) 90 rpm
  • FTP 18 sec @ 105% (105w) 95 rpm
  • MAP 18 sec @ 110% (110w) 100 rpm
  • Recovery 1:30 min @ 55% (55w) 80 rpm
  • FTP 18 sec @ 90% (90w) 85 rpm
  • FTP 18 sec @ 95% (95w) 85 rpm
  • FTP 18 sec @ 100% (100w) 90 rpm
  • FTP 18 sec @ 105% (105w) 95 rpm
  • MAP 18 sec @ 110% (110w) 100 rpm
  • Recovery 4:30 min @ 55% (55w) 80 rpm
  • NM 10 sec @ 229% (229w) 100 rpm
  • Recovery 50 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • MAP 40 sec @ 116% (116w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 80 rpm
  • MAP 50 sec @ 110% (110w) 95 rpm
  • Recovery 10 sec @ 50% (50w) 80 rpm
  • FTP 1 min @ 100% (100w) 90 rpm
  • Recovery 1 min @ 50% (50w) 80 rpm
  • MAP 50 sec @ 110% (110w) 95 rpm
  • Recovery 10 sec @ 50% (50w) 80 rpm
  • MAP 40 sec @ 116% (116w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • NM 10 sec @ 229% (229w) 105 rpm
  • Recovery 7:30 min @ 50% (50w) 80 rpm
  • FTP 20 min @ 85% (85w) 90 rpm
  • Recovery 7:30 min @ 50% (50w) 80 rpm
  • NM 10 sec @ 229% (229w) 105 rpm
  • Recovery 50 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • MAP 40 sec @ 116% (116w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 80 rpm
  • MAP 50 sec @ 110% (110w) 100 rpm
  • Recovery 10 sec @ 50% (50w) 80 rpm
  • FTP 1 min @ 100% (100w) 90 rpm
  • Recovery 1 min @ 50% (50w) 80 rpm
  • MAP 50 sec @ 110% (110w) 95 rpm
  • Recovery 10 sec @ 50% (50w) 80 rpm
  • MAP 40 sec @ 116% (116w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 80 rpm
  • AC 20 sec @ 146% (146w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 80 rpm
  • NM 10 sec @ 229% (229w) 105 rpm
  • Recovery 10:40 min @ 55% (55w) 85 rpm
  • Recovery 5 min @ 50% (50w) 80 rpm