3min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
1min @ 90 % FTP
1min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
1min @ 90 % FTP
1min @ 50 % FTP
3x 30sec @ 110 % FTP,50 % FTP
2min @ 50 % FTP
8x 10sec @ 150 % FTP,50 % FTP
2min 30sec @ 50 % FTP
8x 20sec @ 140 % FTP,50 % FTP
2min 30sec @ 50 % FTP
8x 30sec @ 130 % FTP,50 % FTP
2min @ 55 % FTP
View watts
Enter FTP
3min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 20sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 40sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP
Workout overview Duration: 47m
Stress points: 51
Zone distribution Z1: 28m
Z2: 6m
Z3: 2m
Z4: 2m
Z5: 2m
Z6: 8m
It's a Microburst kind of day! Today's ride consist of 3 sets of 8 efforts building from 10 second to 20 second to 30 second intervals, each separated by 2:30 minutes recovery. The number of repetitions will be 8 for all three sets, expect fatigue to accumulated over each set. The effects made in this workout are tremendous, although time spent in upper zones are short you are allowing more capacity in your anaerobic box meaning over time you will be able to spend more and more time in the higher intensity prior to fatiguing.
✓ Available in Zwift
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