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Cycling · Race simulation

CRIT MICROBURSTS

25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s

Time · 1 hDifficulty · Difficulty 4 of 5 — Very hardVery hard

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.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 0225 minutes at tempo/sweet spot (80–88% FTP) with a 10–15 second burst at 150%+ FTP every 60–90 seconds.
  3. 03Cool down 10 minutes.

SCALED VERSION

15 minutes with a burst every 2 minutes.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING50min

Crit Microbursts

25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/crit-microbursts

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

20×Repeat

INTERVAL12 secTarget: 150-170% FTP

Burst.

RECOVERY1m 3sTarget: 80-88% FTP

COOLDOWN10 minTarget: 48.5-51.5% FTP

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  • CyclingVO2maxDifficulty 4 of 5 — Very hard

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    2–3 × 10 × (40 s hard / 20 s easy), 5 min between

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