Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
Workout type
Race-Simulation Cycling Workouts
Cycling sessions that copy what a race does to you: an attack, then settling at threshold; repeated surges; crit-style microbursts; a breakaway; a chase. Every target is a percentage of FTP.
The sessions
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
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