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Micro Burst Intervals 2

4min from 40 to 70% FTP
3x 15sec @ 110% FTP,
30sec @ 50% FTP
1min from 60 to 75% FTP
3x 15sec @ 120% FTP,
30sec @ 50% FTP
1min from 65 to 80% FTP
3x 15sec @ 130% FTP,
30sec @ 50% FTP
1min @ 60% FTP
1min @ 70% FTP
1min @ 80% FTP
5x 20sec @ 150% FTP,
40sec @ 50% FTP
2min 30sec @ 50% FTP
6x 15sec @ 175% FTP,
35sec @ 50% FTP
2min 30sec @ 50% FTP
7x 10sec @ 200% FTP,
30sec @ 50% FTP
2min 30sec @ 50% FTP
5x 20sec @ 150% FTP,
40sec @ 50% FTP
2min 30sec @ 50% FTP
6x 15sec @ 175% FTP,
35sec @ 50% FTP
2min 30sec @ 50% FTP
7x 10sec @ 200% FTP,
30sec @ 50% FTP
4min 25sec from 65 to 40% FTP
4min from 40 to 70% FTP3x 15sec @ 110% FTP,
30sec @ 50% FTP1min from 60 to 75% FTP3x 15sec @ 120% FTP,
30sec @ 50% FTP1min from 65 to 80% FTP3x 15sec @ 130% FTP,
30sec @ 50% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP5x 20sec @ 150% FTP,
40sec @ 50% FTP2min 30sec @ 50% FTP6x 15sec @ 175% FTP,
35sec @ 50% FTP2min 30sec @ 50% FTP7x 10sec @ 200% FTP,
30sec @ 50% FTP2min 30sec @ 50% FTP5x 20sec @ 150% FTP,
40sec @ 50% FTP2min 30sec @ 50% FTP6x 15sec @ 175% FTP,
35sec @ 50% FTP2min 30sec @ 50% FTP7x 10sec @ 200% FTP,
30sec @ 50% FTP4min 25sec from 65 to 40% FTP
Workout overview

Duration: 1h 2m

Stress points: 70

Zone distribution

Z1: 44m

Z2: 6m

Z3: 1m

Z4: -

Z5: 1m

Z6: 10m

71%
10%
2%
0%
1%
16%

Author: John Levison

MICRO BURST INTERVALS ARE BACK - THE SEQUEL!
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and primed for six sets of varied micro burst intervals.
The session feature three blocks of short (hard) intervals, repeated twice through. The intervals are 20/15/10 seconds respectively - but as the time decreases, we increased power / decrease rest and add an extra rep too.

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