RideRace simulation
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
- 50 min
- 4:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 20 × (12 s burst at 150–170% FTP, 63 s at 80–88% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Burst.
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 150–170% FTP
- 80–88% FTP
- 49–52% FTP
About this session
What it trains
The rhythm of a criterium: constant accelerations out of corners on top of a high base.
Who it's for
Criterium racers.
Related workouts
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
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