Go to workouts

15/15 Microburst Power

Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
45m Duration
10
Intensity
17
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 135% FTP

Single 15-second neuromuscular microburst at 135% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 135% - 135% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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

15sec @ 140% FTP

Single 15-second neuromuscular microburst at 140% FTP
timer
Duration 15s
mode_heat
Intensity 10
bolt
Power 140% - 140% 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