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Breakaway Simulation

Complete breakaway scenario using attack and sustained pace segments
1h 5m Duration
10
Intensity
68
Training stress
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Workout Segments

Race Prep Warmup

Intensive pre-race warmup with opener efforts
timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 55% - 110% FTP
favorite
Heart Rate 70% - 88% Max HR

30sec Attack @ 130% FTP

Single 30-second race attack at 130% FTP
timer
Duration 30s
mode_heat
Intensity 10
bolt
Power 130% - 130% FTP
favorite
Heart Rate 85% - 95% Max HR

5min Breakaway Pace

5-minute sustained breakaway effort at 100% FTP
timer
Duration 5m
mode_heat
Intensity 8
bolt
Power 100% - 100% FTP
favorite
Heart Rate 83% - 90% Max HR

3min Recovery

3-minute active recovery between sets
timer
Duration 3m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

30sec Attack @ 130% FTP

Single 30-second race attack at 130% FTP
timer
Duration 30s
mode_heat
Intensity 10
bolt
Power 130% - 130% FTP
favorite
Heart Rate 85% - 95% Max HR

3min Breakaway Pace

3-minute sustained breakaway effort at 102% FTP
timer
Duration 3m
mode_heat
Intensity 8
bolt
Power 102% - 102% FTP
favorite
Heart Rate 85% - 92% Max HR

30sec Attack @ 130% FTP

Single 30-second race attack at 130% FTP
timer
Duration 30s
mode_heat
Intensity 10
bolt
Power 130% - 130% FTP
favorite
Heart Rate 85% - 95% Max HR

5min Breakaway Pace

5-minute sustained breakaway effort at 100% FTP
timer
Duration 5m
mode_heat
Intensity 8
bolt
Power 100% - 100% FTP
favorite
Heart Rate 83% - 90% Max HR

3min Recovery

3-minute active recovery between sets
timer
Duration 3m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

30sec Attack @ 130% FTP

Single 30-second race attack at 130% FTP
timer
Duration 30s
mode_heat
Intensity 10
bolt
Power 130% - 130% FTP
favorite
Heart Rate 85% - 95% Max HR

3min Breakaway Pace

3-minute sustained breakaway effort at 102% FTP
timer
Duration 3m
mode_heat
Intensity 8
bolt
Power 102% - 102% FTP
favorite
Heart Rate 85% - 92% Max HR

30sec Attack @ 130% FTP

Single 30-second race attack at 130% FTP
timer
Duration 30s
mode_heat
Intensity 10
bolt
Power 130% - 130% FTP
favorite
Heart Rate 85% - 95% Max HR

5min Breakaway Pace

5-minute sustained breakaway effort at 100% FTP
timer
Duration 5m
mode_heat
Intensity 8
bolt
Power 100% - 100% FTP
favorite
Heart Rate 83% - 90% Max HR

Pro Recovery Cooldown

Extended professional cooldown for optimal adaptation
timer
Duration 15m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 68% Max HR