30/15 Micro-Interval Foundation
Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
45m
Duration
Intensity
Training Stress
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Workout Breakdown
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
Heart Rate
65% - 80% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
3min Recovery
3-minute active recovery between sets
timer
Duration
3m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
15sec Recovery
15-second active recovery between micro-intervals
timer
Duration
15s
mode_heat
Intensity
2
bolt
Power
50% - 55% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec @ 110-115% FTP
Single 30-second effort at 110-115% FTP - micro-interval work
timer
Duration
30s
mode_heat
Intensity
9
bolt
Power
110% - 115% FTP
favorite
Heart Rate
85% - 95% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR