Workouts / Fast Fitness
Fast Fitness
Fast Fitness Microbursts 40m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
Duration47:00
TSS51
IF0.81
Blocks5
Time47:00
TSS51
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0023:3047:00
Z1 70% · 33 minZ6 30% · 14 min
Intervals
5 blocksZ1
Warm-up
6:0055%Repeat 2×
Repeat 14×
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.