Workouts / Fast Fitness
Fast Fitness
Fast Fitness Microbursts 30m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
Duration39:00
TSS39
IF0.77
Blocks5
Time39:00
TSS39
IF0.77
Profile
Targets in % FTP
100%50%0%
0:0019:3039:00
Z1 74% · 29 minZ6 26% · 10 min
Intervals
5 blocksZ1
Warm-up
6:0055%Repeat 2×
Repeat 10×
Z6
Interval30 seconds very hard, stay smooth.
0:30125%Z1
RecoveryFloat, don’t fully soft-pedal.
0:3050%Z1
RecoveryRecover almost fully between sets.
4:0055%Z1
Cool-down
5:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.