Group Ride Solo
60 min · 41-50 TSS · IF 0.67 · 65-85% FTP · Zone 2-3
What this workout does
A solo simulation of a group ride's rhythm: steady riding, longer pulls, and short surges. Variable pacing builds the repeatability that steady rides cannot.
Constant switching between cruising, pulls at 78-85% FTP, and short surges trains repeatability - recovering while still riding, which steady rides never develop. Most of the time stays aerobic, so the session remains moderate overall. Useful in build phases or as preparation for fast group rides and road races.
How to ride it
Indoor / trainer
Ride 4 rounds of: 6 minutes at 62-68% FTP, 3 minutes at 78-85% FTP, a 30-second surge at 90-100% FTP, and 30 seconds soft.
Outside
Any route with clear road for the surges. Imagine the group: cruise at 62-68% FTP on a wheel, take your 3-minute pull at 78-85% FTP, then close a gap with a 30-second surge at 90-100% FTP.
Workout structure (60 min)
- Warm-up 10m 58% 4x - Sit in 6m 65% - Pull 3m 82% - Surge 30s 95% - Ease 30s 58% - Cool-down 10m 53%
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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