Diabolical 4hrs

• Cycling
• 4h 6mTime
• 288Stress
• 0.87Intensity
• 982Popularity

About this workout

This brutal anaerobic workout features 10 efforts of 3 minutes at 85% FTP, pushing your limits to build the raw sprinting power and lactate tolerance needed for those crucial race kicks and breakaways. Perfect for cyclists looking to sharpen their top-end punch and close gaps during intense efforts.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 60% (60w)
• 5 min @ 70% (70w)
• 2X
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
• 1 min @ 80% (80w)
• 4 min @ 40% (40w)
• 10 sec @ 150% (150w)
• 2 min @ 40% (40w)
• 10 sec @ 160% (160w)
• 2 min @ 40% (40w)
• 10 sec @ 180% (180w)
• 2 min @ 40% (40w)
• 10 sec @ 200% (200w)
• 3 min @ 40% (40w)
• 10 min @ 96% (96w)
• 8 min @ 40% (40w)
• 10 min @ 98% (98w)
• 8 min @ 40% (40w)
• 10 min @ 100% (100w)
• 8 min @ 40% (40w)
• 10 min @ 102% (102w)
• 8 min @ 40% (40w)
• 5 min @ 70% (70w)
• 4X
  • 15 sec @ 75% (75w)
  • 4 min @ 65% (65w)
  • 15 sec @ 75% (75w)
  • 4 min @ 70% (70w)
• 8 min @ 40% (40w)
• 2 min @ 110% (110w)
• 2 min @ 40% (40w)
• 2 min @ 112% (112w)
• 2 min @ 40% (40w)
• 2 min @ 115% (115w)
• 2 min @ 40% (40w)
• 2 min @ 110% (110w)
• 2 min @ 40% (40w)
• 2 min @ 112% (112w)
• 2 min @ 40% (40w)
• 2 min @ 115% (115w)
• 8 min @ 40% (40w)
• 10X
  • 3 min @ 85% (85w)
  • 8 sec @ 200% (200w)
• 2 min @ 85% (85w)
• 8 min @ 40% (40w)
• 2X
  • 4 min @ 68% (68w)
  • 4 min @ 72% (72w)
• 6 min @ 40-30% (40-30w)