Joe Devel -4 54 0.85 0:45

• Cycling
• 45mTime
• 54Stress
• 0.85Intensity
• 25Popularity

About this workout

This gnarly workout features 5 intervals of 45 seconds at 120% FTP, building the kick you need to close gaps and excel in sprint finishes. Perfect for boosting your raw power and lactate tolerance, it's a must-do for those looking to sharpen their anaerobic capacity before key races or intense group rides.

Workout structure

• 3 min @ 50% (50w)
• 1:30 min @ 90% (90w)
• 1 min @ 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)
• 9X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 5 min @ 45% (45w)
• 6X
  • 30 sec @ 130% (130w)
  • 15 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 5 min @ 45% (45w)
• 5X
  • 45 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 5 min @ 45% (45w)
• 8X
  • 18 sec @ 140% (140w)
  • 15 sec @ 40% (40w)
• 18 sec @ 140% (140w)
• 48 sec @ 40-30% (40-30w)