Miracle 2 180

• Cycling
• 58mTime
• 62Stress
• 0.80Intensity
• 60Popularity

About this workout

This workout features brutal anaerobic intervals with 30-second efforts at 180% FTP, perfect for building the top-end punch needed for race kicks or closing gaps in group rides. It's an essential session for cyclists looking to develop raw sprinting power and lactate tolerance without overcooking their legs.

Workout structure

• 10 min @ 50% (50w)
• 3X
  • 30 sec @ 180% (180w)
  • Rest 4 min @ 50% (50w)
• 30 sec @ 180% (180w)
• Rest 10 min @ 50-60% (50-60w)
• 3X
  • 30 sec @ 180-150% (180-150w)
  • Rest 4 min @ 50% (50w)
• 30 sec @ 180-150% (180-150w)
• 10 min @ 50-60% (50-60w)