Genervra -4

• Cycling
• 45mTime
• 54Stress
• 0.85Intensity
• 110Popularity

About this workout

Genervra -4 packs a punch with two sets of 3-minute intervals at 95% FTP, perfect for building that kick needed to close gaps or unleash a brutal sprint at the finish. This workout is essential for boosting your anaerobic capacity, making it a staple for those intense group ride surges or race day breakaways.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 95% (95w)
• 2 min @ 40% (40w)
• 9 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 9 sec @ 140% (140w)
• 15 sec @ 40% (40w)
• 9 sec @ 150% (150w)
• 2:3 min @ 40% (40w)
• 2X
  • 15 sec @ 150% (150w)
  • 45 sec @ 85-95% (85-95w)
  • 3 min @ 95% (95w)
  • 1 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 2:30 min @ 95% (95w)
• 30 sec @ 95-140% (95-140w)
• 5 min @ 40% (40w)
• 2X
  • 15 sec @ 150% (150w)
  • 45 sec @ 85-95% (85-95w)
  • 3 min @ 95% (95w)
  • 1 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 2:30 min @ 95% (95w)
• 30 sec @ 95-140% (95-140w)
• 2 min @ 40% (40w)