Race simulation workouts for criteriums, road races, time trials, gran fondos, gravel races and triathlon bike legs, built around real race demands.
18 workouts
10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP), 5 min easy spin, 10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP), 5 min easy spin, 10 × (10 s at 150-200% FTP, 50 s at 85-95% FTP)
20 × (15 s at 130-160% FTP, 45 s at 80-90% FTP), 15 s at 150-220% FTP
4 × (30 s at 140-160% FTP, 4 min at 98-105% FTP, 5 min easy spin)
20 min at 62-72% FTP, 10 min at 78-85% FTP, 10 min at 62-72% FTP, 4 × (5 min at 95-102% FTP, 20 s at 130-150% FTP, 4:40 min at 60-70% FTP), 6 × (30 s at 120-140% FTP, 90 s at 76-84% FTP), 10 min at 82-88% FTP, 15 s at 150-220% FTP
3 × (2 min at 94-97% FTP, 9 min at 98-102% FTP, 1 min at 103-108% FTP, 4 min easy spin)
10 min at 78-85% FTP, 25 min at 62-72% FTP, 20 min at 80-85% FTP, 25 min at 62-72% FTP, 20 min at 84-88% FTP, 25 min at 62-72% FTP, 15 min at 88-92% FTP, 20 min at 62-72% FTP
20 min at 62-72% FTP, 4 × (30 s at 105-120% FTP, 4:30 min at 62-72% FTP), 3 × (8 min at 76-84% FTP, 7 min at 62-72% FTP), 4 × (30 s at 105-120% FTP, 3:30 min at 62-72% FTP)
5 min at 95-102% FTP, 3 × (20 s at 130-150% FTP, 40 s at 82-87% FTP), 22 min at 62-72% FTP, 20 min at 78-85% FTP, 6 × (1 min at 115-130% FTP, 2 min at 75-82% FTP), 14 min at 62-72% FTP, 6 × (1 min at 115-130% FTP, 2 min at 75-82% FTP), 30 min at 83-88% FTP
2 × (30 min at 75-80% FTP, 5 min easy spin)
3 × (40 min at 68-74% FTP, 5 min easy spin)
3 × (5 min at 95-102% FTP, 1 min at 120-135% FTP, 15 s at 150-220% FTP, 6 min easy spin)
3 min at 98-101% FTP, 16 min at 101-105% FTP, 3 min at 104-110% FTP
4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP), 8 min at 62-72% FTP, 4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP), 8 min at 62-72% FTP, 4 × (2 min at 105-115% FTP, 2 min at 75-82% FTP)
2 × (3 min at 84-88% FTP, 22 min at 87-92% FTP, 5 min easy spin)
30 min at 74-78% FTP, 2 × (2 min easy spin, 30 min at 76-80% FTP), 2 min easy spin, 30 min at 78-82% FTP
6 × (30 min at 68-74% FTP, 2 min easy spin), 30 min at 70-76% FTP
20 s at 160-220% FTP, 70 s at 120-135% FTP, 6 × (20 s at 150-180% FTP, 40 s at threshold, 30 s at 120-140% FTP, 90 s at 90-100% FTP, 20 s at 150-180% FTP, 40 s at 85-95% FTP, 1 min at 105-115% FTP, 1 min at 85-95% FTP)
1 min at 125-140% FTP, 2 min at 110-120% FTP, 5 × (3 min at 102-110% FTP, 20 s at 130-150% FTP, 100 s at 75-85% FTP, 20 s at 130-150% FTP, 2:40 min at 80-90% FTP)
Race simulation workouts copy the effort pattern of a specific event. A criterium is a long series of short surges, a breakaway needs a hard attack followed by sustained threshold power, and a time trial rewards even pacing. Gran fondos and gravel races test pacing, fueling and fatigue resistance over hours, and the bike leg of a triathlon has to leave enough for the run. Cyclocross and cross-country mountain bike races are ridden close to the limit for about an hour with constant changes of pace. Each workout in this category is built around one of these patterns.
The sessions combine intensities that other categories train in isolation. A road race simulation, for example, mixes endurance riding, threshold climbs, short attacks and a final sprint. That makes them useful for testing pacing, nutrition, position and equipment before race day, and for learning how your body responds to the order of efforts in a race.
Most race simulations belong in the build and peak phases, about two to eight weeks before the event. Long sessions such as the gran fondo, gravel or full-distance triathlon rides count as major training days and need easy days afterwards. Criterium, breakaway and off-road sessions are shorter but very intense. One race simulation per week is plenty for most riders.
To choose, start with your event and then your level. Beginner sessions introduce group ride surges and steady triathlon pacing. Intermediate and advanced sessions add higher intensity, longer durations and harder finales. Ride them on the bike and with the nutrition you plan to use in the race.
Long simulations such as a three-hour gran fondo ride or a long triathlon rehearsal work well four to six weeks before the event, with enough time to recover and adjust. Shorter, intense sessions such as criterium blocks can be ridden up to about ten days before a race. In the final week, keep only short efforts to stay sharp.
Coaching guidance for age groupers usually puts the bike leg of a half-distance triathlon at about 75 to 82% of FTP and a full-distance bike leg at about 65 to 75%. Longer bike times, hot conditions and a weaker run call for the lower end. Use the pacing sessions to check heart rate drift and how your legs feel on the run afterwards.
Yes. Most sessions in this category work on a smart trainer. Slope or resistance mode suits sessions with surges and sprints, while ERG mode works well for steady pacing such as time trial or triathlon work. Indoors you lose the terrain, the corners and the group, so add some outdoor rides with the same structure when you can.