Anaerobic Pro

Microbursts

Three sets of ten 15-second bursts at 150 %, then steady endurance to finish.

Duration1 h 15 min

DifficultyVery Hard

TSS (est.)73

Intensity factor0.76

Workout structure

15 min 45→70 % + 3 × (10 × (15 s @ 150 % + 15 s @ 50 %) + 8 min @ 65 %) + 15 min @ 70 % + 6 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 70 % FTP
15 min
3 × repeat
10 × (15 s @ 150 % + 15 s @ 50 %) + 8 min @ 65 %
39 min
- 10 × repeat
  15 s @ 150 % + 15 s @ 50 %
  5 min
  - Burst
    150 % FTP · 375 W at 250 W
    15 s
  - Recovery
    50 % FTP · 125 W at 250 W
    15 s
- Recovery
  65 % FTP · 162 W at 250 W
  8 min
Endurance
70 % FTP · 175 W at 250 W
15 min
Cool-down
65 % → 40 % FTP
6 min

Why ride Microbursts?

Very short, intense efforts with generous recovery. They build your ability to attack, accelerate and handle repeated surges.

When to use it

Occasionally, when your riding calls for explosive efforts.

Recovery

The efforts are short but the strain is high. Follow with easy riding.

Riding tips

Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.

More about Anaerobic training →

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