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30/15 Micro-Interval Foundation

Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
45m Duration
9
Intensity
32
Training stress
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Workout Segments

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