miracle

• Cycling
• 54mTime
• 46Stress
• 0.71Intensity
• 45Popularity

About this workout

This workout cranks up your sprinting power with quick 30-second bursts at 150% FTP, perfect for improving your ability to close gaps during intense race moments. It's a tough, high-reward session that builds the anaerobic strength needed for those gnarly kicks in a group ride or a breakaway.

Workout structure

• 10 min @ 50% (50w)
• 30 sec @ 160-200% (160-200w)
• 2X
  • 4 min @ 40-50% (40-50w)
  • 30 sec @ 150-200% (150-200w)
• 4 min @ 40-50% (40-50w)
• 30 sec @ 160-200% (160-200w)
• 10 min @ 40-50% (40-50w)
• 20 min @ 50-60% (50-60w)