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Cycling · Race simulation

CHASE INTERVALS

3 × (1 min at 130% + 4 min at 100–105% FTP)

Time · 1 hDifficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Closing a gap: a hard bridge followed by holding threshold on the wheel.

WHO IT'S FOR

Road and gravel racers.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 021 minute at 130% FTP, then 4 minutes at 100–105% FTP.
  3. 035 minutes easy. Repeat 3 times.
  4. 04Cool down 10 minutes.

SCALED VERSION

2 rounds.

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

CYCLING55min

Chase Intervals

3 × (1 min at 130% + 4 min at 100–105% FTP) · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/chase-intervals

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

3×Repeat

INTERVAL1 minTarget: 126.1-133.9% FTP

ACTIVE4 minTarget: 100-105% FTP

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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