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Complete Race Simulation

Comprehensive race simulation using segments for all racing scenarios
55m Duration
10
Intensity
39
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

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