RideRace simulation
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
- 55 min
- 15:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 3 × (1 min at 130% FTP, 4 min at 100–105% FTP, 5 min easy at 50% FTP). 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 ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Rep
Easy
Cool down
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
- 126–134% FTP
- 100–105% FTP
- 49–52% FTP
About this session
What it trains
Closing a gap: a hard bridge followed by holding threshold on the wheel.
Who it's for
Road and gravel racers.
Related workouts
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
The McCarthy Special
3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy
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