Diabolical 4hrsDisaster Author: FipsySport: bikeDuration: 246 minDominant zone: anaerobicIntensity: 0.87Updated: 2026-04-22T09:32:34.192ZStructure5 min @ 40% (40w)5 min @ 60% (60w)5 min @ 70% (70w)2X1 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)4X15 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)10X3 min @ 85% (85w)8 sec @ 200% (200w)2 min @ 85% (85w)8 min @ 40% (40w)2X4 min @ 68% (68w)4 min @ 72% (72w)6 min @ 40-30% (40-30w)