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Sprint
Micro-Bursts
Three sets of ten 15-second bursts at 150 % with 45-second recoveries.
- Duration
- 60 min
- TSS
- 84
- IF
- 0.92
- Difficulty
- Moderate
- Steps
- 66
Power profile
FTP 100%
150%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:15 | 150% |
| 5 | Recovery | 10:15 | 0:45 | 50% |
| 6 | Work | 11:00 | 0:15 | 150% |
| 7 | Recovery | 11:15 | 0:45 | 50% |
| 8 | Work | 12:00 | 0:15 | 150% |
| 9 | Recovery | 12:15 | 0:45 | 50% |
| 10 | Work | 13:00 | 0:15 | 150% |
| 11 | Recovery | 13:15 | 0:45 | 50% |
| 12 | Work | 14:00 | 0:15 | 150% |
| 13 | Recovery | 14:15 | 0:45 | 50% |
| 14 | Work | 15:00 | 0:15 | 150% |
| 15 | Recovery | 15:15 | 0:45 | 50% |
| 16 | Work | 16:00 | 0:15 | 150% |
| 17 | Recovery | 16:15 | 0:45 | 50% |
| 18 | Work | 17:00 | 0:15 | 150% |
| 19 | Recovery | 17:15 | 0:45 | 50% |
| 20 | Work | 18:00 | 0:15 | 150% |
| 21 | Recovery | 18:15 | 0:45 | 50% |
| 22 | Work | 19:00 | 0:15 | 150% |
| 23 | Recovery | 19:15 | 0:45 | 50% |
| 24 | Recovery | 20:00 | 5:00 | 50% |
| 25 | Work | 25:00 | 0:15 | 150% |
| 26 | Recovery | 25:15 | 0:45 | 50% |
| 27 | Work | 26:00 | 0:15 | 150% |
| 28 | Recovery | 26:15 | 0:45 | 50% |
| 29 | Work | 27:00 | 0:15 | 150% |
| 30 | Recovery | 27:15 | 0:45 | 50% |
| 31 | Work | 28:00 | 0:15 | 150% |
| 32 | Recovery | 28:15 | 0:45 | 50% |
| 33 | Work | 29:00 | 0:15 | 150% |
| 34 | Recovery | 29:15 | 0:45 | 50% |
| 35 | Work | 30:00 | 0:15 | 150% |
| 36 | Recovery | 30:15 | 0:45 | 50% |
| 37 | Work | 31:00 | 0:15 | 150% |
| 38 | Recovery | 31:15 | 0:45 | 50% |
| 39 | Work | 32:00 | 0:15 | 150% |
| 40 | Recovery | 32:15 | 0:45 | 50% |
| 41 | Work | 33:00 | 0:15 | 150% |
| 42 | Recovery | 33:15 | 0:45 | 50% |
| 43 | Work | 34:00 | 0:15 | 150% |
| 44 | Recovery | 34:15 | 0:45 | 50% |
| 45 | Recovery | 35:00 | 5:00 | 50% |
| 46 | Work | 40:00 | 0:15 | 150% |
| 47 | Recovery | 40:15 | 0:45 | 50% |
| 48 | Work | 41:00 | 0:15 | 150% |
| 49 | Recovery | 41:15 | 0:45 | 50% |
| 50 | Work | 42:00 | 0:15 | 150% |
| 51 | Recovery | 42:15 | 0:45 | 50% |
| 52 | Work | 43:00 | 0:15 | 150% |
| 53 | Recovery | 43:15 | 0:45 | 50% |
| 54 | Work | 44:00 | 0:15 | 150% |
| 55 | Recovery | 44:15 | 0:45 | 50% |
| 56 | Work | 45:00 | 0:15 | 150% |
| 57 | Recovery | 45:15 | 0:45 | 50% |
| 58 | Work | 46:00 | 0:15 | 150% |
| 59 | Recovery | 46:15 | 0:45 | 50% |
| 60 | Work | 47:00 | 0:15 | 150% |
| 61 | Recovery | 47:15 | 0:45 | 50% |
| 62 | Work | 48:00 | 0:15 | 150% |
| 63 | Recovery | 48:15 | 0:45 | 50% |
| 64 | Work | 49:00 | 0:15 | 150% |
| 65 | Recovery | 49:15 | 0:45 | 50% |
| 66 | Cool-down | 50:00 | 10:00 | 60 → 40% |