How To Perform Micro Intervals by Ben Sharp

Micro Intervals simulate the demands of racing. In this video Power Education Specialist Benjamin Sharp explains how to athletes preparing for an event, but haven”™t the opportunity to ride in a group or to do training races beforehand can get the intensity. Micro intervals are a great way to jump start the system to simulate the demands necessary during a race.

Most often Benjamin Sharp prescribes micro intervals that are 10-15 minutes sets of 15 seconds on and 15 seconds off. The ON portion is VO2 (zone 5) and the OFF portion is a little below your FTP (zone 3). Then you “simply” follow this ON/OFF pattern continuously for the entire 10-15 minutes. Note, that you are never at rest during this 10-15 minutes.

These micro intervals are to be performed on flat to rolling terrain so you can stay in the same gearing/cadence throughout the entire interval. That means you won”™t have to shift as you switch from the ON to OFF portions. Rather, during the ON portion you”™ll accelerate and increase power and cadence and during the OFF portion you”™ll ease up, decreasing force and reducing cadence.

The most important part of these intervals is to make sure you”™re hitting the zones during each portion. This means not over powering the ON portions to the point at which you”™re having to reduce your power below Zone 3 during the OFF portions.

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Ben Sharp

Formerly a program director for USA Cycling,Benjamin Sharp is the resident Power Education Specialist for Stages Cycling. Prior to joining the Stages Cycling team, Benjamin spent seven years coaching the USA Cycling National Team. Under Benjamin’s guidance, riders racing for various national programs won 13 World Championships, and stood on 8 additional World Championship podiums. Benjamin’s crowning achievement was coaching the US women’s team pursuit team to the silver medal at the London Olympic Games in 2012. An accomplished athlete in his own right, Benjamin has amassed more than a dozen national championships in a cycling career that has spanned three decades.Benjamin is a USA Cycling Level 1 coach and has earned the USA Cycling Power Certification. As a coach, Benjamin’s strength is making accessible to the masses, the science of high performance elite athletics. As a Continuing Education provider for Stages Cycling, Benjamin now spends his time educating professional, amateur, and indoor athletes alike on the virtues of training with power.

Latest posts by Ben Sharp (see all)

• Understanding Power to Weight by Ben Sharp - February 11, 2021
• How To : FTP Test by Ben Sharp of Stages Cycling - July 9, 2020
• How To Perform Micro Intervals by Ben Sharp - April 26, 2016

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