RideRace simulation
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
- 55 min
- 6:00
- HardDifficulty 3 of 5 — Hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 6 × (1 min at 120% FTP, 4 min at 90% FTP). Note: 5–8 rounds, continuous. 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
Easy
Continuous; note says 5–8 rounds.
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
- 116–124% FTP
- 87–93% FTP
- 49–52% FTP
About this session
What it trains
Recovering at tempo after a surge — riding in a fast group.
Who it's for
Group-ride and road racers.
Related workouts
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
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