10min from 40 to 70% FTP2min @ 60% FTP12x 30sec @ 125% FTP,
15sec @ 35% FTP
5min @ 55% FTP12x 30sec @ 125% FTP,
15sec @ 35% FTP
3min @ 55% FTP
Workout overview

Duration: 38m

Stress points: 45

Zone distribution

Z1: 21m

Z2: 5m

Z3: -

Z4: -

Z5: -

Z6: 12m

54%
14%
0%
0%
0%
32%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime no matter the activity you are doing as well as handle power fluctuations on the bike. Each set consists of 10x 30 seconds on (120-130% of FTP) and :15 seconds off (40-50% of FTP). These will definitely be entertaining for the mind yet very challenging for everyone. The great thing about this workout is you will see improvement from the first time doing this to the 2nd and beyond.

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