Complete Race Simulation
Comprehensive race simulation using segments for all racing scenarios
55m
Duration
Intensity
Training Stress
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Workout Breakdown
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
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
5min Skill Development
5-minute skill work with single-leg drills and cadence
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
favorite
Heart Rate
62% - 70% Max HR
30sec Attack @ 140% FTP
Single 30-second criterium corner surge at 140% FTP
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
Duration
30s
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec Attack @ 140% FTP
Single 30-second criterium corner surge at 140% FTP
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% Max HR
30sec Recovery
30-second active recovery between efforts
timer
Duration
30s
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
30sec Attack @ 140% FTP
Single 30-second criterium corner surge at 140% FTP
timer
Duration
30s
mode_heat
Intensity
10
bolt
Power
140% - 140% FTP
favorite
Heart Rate
85% - 95% 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
15sec Climbing Attack
Single 15-second climbing attack at 120% FTP
timer
Duration
15s
mode_heat
Intensity
10
bolt
Power
120% - 120% FTP
favorite
Heart Rate
85% - 95% Max HR
1min Recovery
1-minute active recovery between intervals
timer
Duration
1m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
20sec Climbing Attack
Single 20-second climbing attack at 125% FTP
timer
Duration
20s
mode_heat
Intensity
10
bolt
Power
125% - 125% FTP
favorite
Heart Rate
85% - 95% Max HR
1min Recovery
1-minute active recovery between intervals
timer
Duration
1m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
15sec Climbing Attack
Single 15-second climbing attack at 120% FTP
timer
Duration
15s
mode_heat
Intensity
10
bolt
Power
120% - 120% FTP
favorite
Heart Rate
85% - 95% Max HR
1min Recovery
1-minute active recovery between intervals
timer
Duration
1m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
20sec Climbing Attack
Single 20-second climbing attack at 125% FTP
timer
Duration
20s
mode_heat
Intensity
10
bolt
Power
125% - 125% FTP
favorite
Heart Rate
85% - 95% 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