Race Simulation – Breakaway and Solo Finish #2
- Cycling
- 3h 15mTime
- 187Stress
- 0.76Intensity
- 60Popularity
About this workout
This 3h15 session is designed to mimic the dynamics of a tough road race with climbs, attacks, and tactical pacing. The first part includes several tempo climbs to simulate early race pressure and positioning in the bunch. After the 2-hour mark, the intensity ramps up with a sharp attack at Zone 6 to break away with a small group, followed by a series of steady pulls and shorter recoveries to simulate taking turns in a break. A second attack drops the first rival, and the following efforts replicate the relentless back-and-forth of staying clear. The session builds toward a decisive final attack, launching into a solo move. After a short descent recovery, you’ll grind at high tempo / sweet spot all the way to the “finish line,” testing both your sustainable power and mental toughness under fatigue. The workout ends with an easy cooldown to spin out the legs. 👉 Focus: race simulation, repeatability of high-intensity efforts late in a ride, durability, and the ability to sustain power after hard surges.
Workout structure
- 10 min @ 40% (40w)
- 10 min @ 50% (50w)
- 40 min @ 67% (67w)
- 6 min @ 80% (80w)
- 9 min @ 67% (67w)
- 6 min @ 83% (83w)
- 9 min @ 67% (67w)
- 6 min @ 86% (86w)
- 9 min @ 67% (67w)
- 6 min @ 89% (89w)
- 9 min @ 67% (67w)
- 15 min @ 78% (78w)
- 15 sec @ 150% (150w)
- 3:45 min @ 97% (97w)
- 6 min @ 82% (82w)
- 3 min @ 90% (90w)
- 6 min @ 82% (82w)
- 15 sec @ 150% (150w)
- 5 min @ 97% (97w)
- 3 min @ 82% (82w)
- 3 min @ 90% (90w)
- 3 min @ 82% (82w)
- 1:30 min @ 110% (110w)
- 2:30 min @ 60% (60w)
- 1:30 min @ 82% (82w)
- 6:15 min @ 90% (90w)
- 10 min @ 50% (50w)
- 5 min @ 40% (40w)