All-Out Miracle Intervals to Improve Average Power for Endurance Events

The Workouts

Below are three examples of Bob's key power workouts:

Workout No. 1

• Warm up for 20 minutes at an aerobic effort
• 3 x 20 seconds all-out power production, 4:40 easy Zone 1 spinning
• 3 x 10 seconds all-out power production, 4:50 easy Zone 1 spinning
• Cool down with easy spinning

Try this workout now using our Structured Workout Export.

Workout No. 2

• Warm up for 20 minutes at an aerobic effort
• 3 x 30 seconds all-out power production, 4:30 easy Zone 1 spinning
• 3 x 20 seconds all-out power production, 4:40 easy Zone 1 spinning
• 3 x 10 seconds all-out power production, 4:50 easy Zone 1 spinning
• Cool down with easy spinning

Workout No. 3

• Warm up for 20 minutes at an aerobic effort
• 5-7 x 30 seconds all-out power production, 4:30 easy Zone 1 spinning
• Cool down with easy spinning

I have designed several progressions of Miracle Intervals and used them in my training plans. I'm certain they can work for you too.

4 Tips on How You Can Use Miracle Intervals

1. If you are just developing fitness, take the time to do sessions where power builds throughout the short intervals. Work your way up to all-out sprints.
2. If you are fit and experienced, these short sprints may help you improve your fitness. Do them once or twice per week. The key is all-out power production from the first one and  full recovery between sprints.
3. These sprints can be done outdoors, on an indoor trainer or in a spin class. In the spin class, be certain you recover between each interval. This is not a leg-searing, feel-like-toast-at-the-end-of-the-spin-class sort of workout. You need to control the intensity of the workout for yourself during the class.
4. Even though the research paper only utilized four weeks for the experiment, you may need more time. Bob had his biggest power production results for the sprints during weeks 15 and 18, post-crash. Don't be afraid to give the workouts time to have a training effect.

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