Microburts
Purpose: Train the body for sporadic hard efforts, e.g. cyclocross or crits
Typical Session: 4 sets of [ 10x (15s@>60% above LT\15s@Z1)] with 5 min rest interval between sets
Description of effort: "On" efforts should be a burst but kept at an intensity that can be performed for all four sets. I believe average power for each set should be around 100% of LT.
Target RPE: ??
Sample efforts:
Set #1

Set #2

Set #3

Set #4

Based on my old training plan, I originally had these down as Z6 for the work interval, but that'd be 360w to 450w. While performing the above, with a target of 400w, RPE was around 6/7. It wasn't until the end of the 3rd set that I began bumping it up to 450w and then the last set I targeted 500w. 500w would be >60% of FTP and that felt like a more appropriate RPE of 8/9.