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Cycling · Race simulation

ATTACK AND SETTLE

3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)

Time · 1 h 20Difficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Getting away and staying away — an attack followed by threshold power.

WHO IT'S FOR

Road racers and breakaway specialists.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 02Attack for 30 seconds at 150% FTP or more, then settle straight into 5–10 minutes at 95–100% FTP.
  3. 035 minutes easy. Repeat 3–5 times.
  4. 04Cool down 10 minutes.

SCALED VERSION

3 × (20 seconds hard → 5 minutes at 90% FTP).

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING1h 11min

Attack and Settle

3–5 × (30 s at 150%+ FTP → 6 min at 95–100%) · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/attack-and-settle

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

4×Repeat

INTERVAL30 secTarget: 150-170% FTP

Attack.

ACTIVE6 minTarget: 95-100% FTP

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy. Note: 3–5 reps; settle for 5–10 min.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingRace simulationDifficulty 3 of 5 — Hard

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    5–8 × (1 min at 120% → 4 min at 90% FTP), continuous

    1 h 10
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  • CyclingAnaerobicDifficulty 4 of 5 — Very hard

    Sprint Sandwich

    4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy

    1 h
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NOT HERE? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.

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