Combined Micro-Interval System

Professional combination of 30/15 and 15/15 patterns using segments.

55m
Duration
10
Intensity
38
Training Stress

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Workout Breakdown

Race Prep Warmup

Intensive pre-race warmup with opener efforts
timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 55% - 110% FTP
favorite
Heart Rate 70% - 88% 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

5min Skill Development

5-minute skill work with single-leg drills and cadence
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 45% - 60% FTP
favorite
Heart Rate 62% - 70% Max HR

30sec @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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 @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 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

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

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

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