Joe Devel -4

• Cycling
• 44mTime
• 54Stress
• 0.85Intensity
• 95Popularity

About this workout

Joe Devel -4 is a gnarly anaerobic workout that cranks up your sprinting power with 5 intervals of 45 seconds at 120% FTP, perfect for sharpening your kick for closing gaps or making race-winning moves. This brutal session is a must for developing lactate tolerance and raw power, ideal for those looking to dominate in intense group rides or TT scenarios.

Workout structure

• 3 min @ 50% (50w)
• 1:30 min @ 90% (90w)
• 2X
  • 30 sec @ 45% (45w)
• 10 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 10 sec @ 140% (140w)
• 30 sec @ 40% (40w)
• 10 sec @ 150% (150w)
• 2 min @ 45% (45w)
• 8X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 2X
  • 15 sec @ 45% (45w)
• 30 sec @ 45% (45w)
• 4X
  • 1 min @ 45% (45w)
• 6X
  • 30 sec @ 130% (130w)
  • 15 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 2X
  • 30 sec @ 45% (45w)
• 4 min @ 45% (45w)
• 5X
  • 45 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 5X
  • 1 min @ 45% (45w)
• 8X
  • 18 sec @ 140% (140w)
  • 15 sec @ 45% (45w)
• 18 sec @ 140% (140w)
• 48 sec @ 40-30% (40-30w)