Cycling · Race simulation
BREAKAWAY SIMULATION
5–10 min at 105–110% → 20–30 min at 90–95% FTP
WHAT IT TRAINS
Getting clear at above-threshold power, then time-trialling to the line.
WHO IT'S FOR
Road racers who want to win from the break.
HOW TO DO IT
- 01Warm up 20 minutes.
- 025–10 minutes at 105–110% FTP to establish the break.
- 03Settle straight into 20–30 minutes at 90–95% FTP.
- 04Cool down 10 minutes.
SCALED VERSION
5 minutes at 105% then 15 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 02min
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/breakaway-simulation
WARMUP20 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL7 minTarget: 105-110% FTP
ACTIVE25 minTarget: 90-95% FTP
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingRace simulationDifficulty 4 of 5 — Very hard
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
1 h - CyclingThresholdDifficulty 5 of 5 — Elite
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
1 h 40
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.
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.