Attack and Settle
55 min · 45-55 TSS · IF 0.73 · 90-115% FTP · Zone 4-5 (Threshold/VO2max)
What this workout does
A 30-second attack, then settle straight back to threshold without recovering. Mimics how races actually break apart - and trains you to absorb surges without blowing up.
The 30-second attacks at 110-115% FTP tap anaerobic capacity, and settling straight back to 90-95% FTP forces your aerobic system to absorb that lactate without slowing down. This is the defining demand of racing - surging and recovering while still on the gas. Best used close to events, on top of an existing threshold base.
How to ride it
Indoor / trainer
Warm up 10min. 2 blocks of 3x(30s at 110-115% FTP straight into 3min at 90-95% FTP), with 4-5min easy between blocks. Cool down 10min.
Outside
Any steady road works. Jump hard for 30 seconds at 110-115% FTP - out of the saddle is fine - then sit down and hold 90-95% FTP for 3 minutes before the next attack. No freewheeling between the two.
Workout structure (55 min)
- Warm-up 15m 55% 2x - Surge 30s 113% - Settle 3m 93% - Surge 30s 113% - Settle 3m 93% - Surge 30s 113% - Settle 3m 93% - 4m 30s 55% - Cool-down 10m 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.
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