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Cycling · Race simulation

SURGE AND SETTLE

5–8 × (1 min at 120% → 4 min at 90% FTP), continuous

Time · 1 h 10Difficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

Recovering at tempo after a surge — riding in a fast group.

WHO IT'S FOR

Group-ride and road racers.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 021 minute at 120% FTP, then 4 minutes at 90% FTP. No easy riding between.
  3. 03Repeat 5–8 times.
  4. 04Cool down 10 minutes.

SCALED VERSION

4 rounds with the settle at 85% 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

CYCLING55min

Surge and Settle

5–8 × (1 min at 120% → 4 min at 90% FTP), continuous · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/surge-and-settle

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

6×Repeat

INTERVAL1 minTarget: 116.4-123.6% FTP

RECOVERY4 minTarget: 87.3-92.7% FTP

Continuous; note says 5–8 rounds.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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  • CyclingRace simulationDifficulty 4 of 5 — Very hard

    Crit Microbursts

    25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s

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