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
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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 Workout overview Duration: 1h 2m
Stress points: 70
Zone distribution Z1: 44m
Z2: 6m
Z3: 1m
Z4: -
Z5: 1m
Z6: 10m
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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