3min @ 50 % FTP
2x 1min @ 75 % FTP,50 % FTP
2x 1min @ 90 % FTP,50 % FTP
4min @ 95 % FTP
3min @ 50 % FTP
8x 30sec @ 120 % FTP,63 % FTP
5min @ 55 % FTP
8x 30sec @ 120 % FTP,63 % FTP
5min @ 55 % FTP
8x 30sec @ 120 % FTP,63 % FTP
5min @ 55 % FTP
4min @ 95 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 15sec @ <span
data-value="63" data-unit="relpow">63</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 15sec @ <span
data-value="63" data-unit="relpow">63</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 15sec @ <span
data-value="63" data-unit="relpow">63</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 1h
Stress points: 71
Zone distribution Z1: 30m
Z2: 8m
Z3: -
Z4: 10m
Z5: -
Z6: 12m
Micro intervals are a staple workout for many athlete's. Despite being comprised of multiple, short, high-intensity efforts, micro intervals are a way to target VO2max development. There is a myriad amount of variations possible with micro intervals. In today's session we are performing 30/15's. 30sec hard, followed by 15sec recovery.
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