Hey cyclists, I hope you’re doing well and are excited for the spring season.
If you’re looking for a really, really challenging training ride, and one that focuses specifically on power development, look no further. I’ll describe the workout here, then you can click on the link below to see my actual workout.
Here are the specifics:
20 minute warmup, then the main set includes the following intervals:
- 10 x :15 “on”/:15 “off” for a total of 5 minutes. (I call these “microburst” intervals)
- 3 minute Recovery Interval (RI)
- 10 x :15 “on”/:15 “off” for a total of 5 minutes.
- 3 minute RI
- 10 x :15 “on”/:15 “off” for a total of 5 minutes.
- 3 minute RI
- 3 sets of (1:00/:45/:30/:15, each with :30 RI)
- 3 minute RI
- 6 x 1:00 (:90 RI between each)
We finished with a several minute cooldown spin then an off-the-bike stretch.
We got a ton of high quality work done in this 1 hour 15 minute ride, and we were pretty spent at the end. Because of the short intervals (and short recovery) the time went quickly. Give this ride a try when you’re looking to practice your ability to produce power with limited recovery.
Here’s the link to the workout:
http://www.trainingpeaks.com/sw/AIE2UO552L7YXRQ5PMGJTZGOGQ
The easiest way to see the actual power spikes is to put your curser over the pink colored numbers on the left side of the graph. Add your comments below then GET OUT AND RIDE! And let me know how the workout goes for you!
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Looks a good WO – micro intervals also seem to boost aerobic fitness as well according to some circles and research – At what intensity do you do the on section for 15secs. I try 150% of FTP – so if ftp is 300w then 450w these are done at. Or do you mean absolutely flat out.
I would use 150% of FTP for intervals in the 30-45 second range. A 15 second interval (or others shorter than 30 sec) I suggest closer to “all out.”
I usually do these microbursts for 10mins not 5 – so going all out is quite difficult -
I dont know if they boost aerobic capacity as these are mostly anaerobic intervals. I have noticed they certainly give you more strength and power in the form of getting off the mark in RR’s but dont see the point for TT’s.
Im all for the new polarised model of training at above OBLA and training below LT1 (80/20) rule – I think too much training at threshold/sweetspot is really tiring.
So 5min intervals @ 110-120% FTP and do sprints and leadouts in other wo’s – the rest riding at easy pace.