Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 38m

Z2: 7m

Z3: -

Z4: -

Z5: -

Z6: 15m

63%
12%
0%
0%
0%
25%

On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
Cool-down.

✓ Available in ZwiftMore workouts like this

Similar workouts

  • Microbursts

    1h | 77 SP

  • Day 1 - Micro bursts

    1h | 88 SP

  • Day 1 - Micro bursts

    1h | 88 SP

  • Day 1 - Micro bursts

    1h | 88 SP

  • Day 1 - Micro bursts

    1h 10m | 92 SP

  • ODZwifters - 30/15's

    1h 4m | 65 SP

  • ODZwifters - 30/30's

    1h 15m | 68 SP

  • Circus

    1h | 79 SP

  • Power Intervals #4

    57m | 75 SP

  • Power Intervals #3

    58m | 77 SP

  • Day 2 - Micro bursts!

    1h | 78 SP

  • Microbursts 3 x 10 x :15 (1:00) 10' WU/CD

    1h | 84 SP