Attack and Hold
70 min · 52-64 TSS · IF 0.71 · 105-130% FTP · Zone 5+ (VO2max)
What this workout does
A 30-second attack straight into three minutes at VO2max pace. Simulates the hardest moment in racing - making a move and then holding it - and builds the ability to recover while still riding hard.
The 30s attack opens a large oxygen deficit; holding 105% FTP straight after forces the aerobic system to repay it while still working, accelerating oxygen uptake to its maximum and teaching recovery at speed. This is the physiology of making a move stick. Race-specific VO2max work for the final build weeks.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 4 reps: attack 30s at 130% FTP, then settle straight into 3min at 105% FTP without easing off. 4min 30s easy between. Cool down 15min.
Outside
Use a steady road or gradual climb. Launch each rep like a real attack - 30s hard out of the saddle above 125% FTP - then sit down and hold 105% FTP for 3min without letting the effort collapse.
Workout structure (70 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 4x - Attack 30s 130% - Hold 3m 105% - 4m 30s 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
VO2max Intervals
62-89 min · 63-76 TSS
The hardest efforts that deliver the biggest aerobic gains. These 4-minute intervals push your oxygen delivery system to its maximum.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
30/30 Intervals
45-75 min · 42-52 TSS
Classic short-short intervals: 30 seconds hard, 30 seconds easy. Accumulates time at VO2max without the sustained suffering of longer intervals.
Microbursts
45-70 min · 41-50 TSS
Ultra-short hard efforts with brief recovery. Keeps your heart rate elevated and builds your ability to recover between surges — great for group ride fitness.
Descending Intervals
44-76 min · 51-62 TSS
Intervals that get shorter as you go. The first one is the hardest to pace — the rest feel more achievable. A psychologically friendly way to do hard work.
Sprint Power Development
59-89 min · 58-71 TSS
Sprint work followed by VO2max efforts. The sprints develop neuromuscular power, the longer intervals build your aerobic ceiling.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
