Micro-intervals include 30-15s, 30-30s, and 40-20s protocols. The concept: keep the work periods short enough that power stays high, but the recovery short enough that oxygen demand doesn't fall. Over a 10-15 minute set, the body accumulates significant time at or near VO2max without the subjective suffering of longer intervals. Used extensively in pro cycling by Dan Lorang, Tim Kerrison, and Olav Bu. Require good pacing discipline — blowing the first set makes the last sets unproductive.
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