Genevra -5

• Cycling
• 30mTime
• 37Stress
• 0.86Intensity
• 172Popularity

About this workout

Genevra -5 delivers a punishing anaerobic workout with 4 × 15 seconds at 150% FTP, building your kick to close gaps and enhancing raw sprinting power. Perfect for sharpening your punch during race kicks or breakaways, it's a must-have for any competitive cyclist's training arsenal.

Workout structure

• 1:45 min @ 50% (50w)
• 2 min @ 95% (95w)
• 1:45 min @ 40% (40w)
• 6 sec @ 130% (130w)
• 18 sec @ 40% (40w)
• 6 sec @ 140% (140w)
• 18 sec @ 40% (40w)
• 6 sec @ 150% (150w)
• 1:36 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 3 min @ 95% (95w)
• 4X
  • 1 sec @ 40% (40w)
• 56 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 2:30 min @ 95% (95w)
• 30 sec @ 95-135% (95-135w)
• 3 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 3 min @ 95% (95w)
• 4X
  • 1 sec @ 40% (40w)
• 56 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 85-95% (85-95w)
• 2:30 min @ 95% (95w)
• 30 sec @ 95-135% (95-135w)
• 1 min @ 40-30% (40-30w)