Skip to content
FIT FILE FORGE
Get started

RideRace simulation

Attack and Settle

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

Time
1h11
Hard
26:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 4 × (30 s attack at 150–170% FTP, 6 min at 95–100% FTP, 5 min easy at 50% FTP). Note: 3–5 reps, settle for 5–10 min. Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

5 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
4×30 s

Rep

Attack.

30 sec150–170% FTPZ5

Rep

6 min95–100% FTPZ4

Easy

Note: 3–5 reps; settle for 5–10 min

5 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
150–170% FTP
95–100% FTP
49–52% FTP

Scaled version

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

Build the scaled version in Forge

About this session

What it trains

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

Who it's for

Road racers and breakaway specialists.

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.