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.