Breakaway Attacks, 4 x (30 s + 4 min)
Four attacks of 30 seconds at 140 to 160% of FTP followed by 4 minutes at threshold, practice for opening and holding a gap.
- Duration
- 1 h 05 min
- Effort
- 59
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 45 s | 55-65% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Attack, open the gap | 30 s | 140-160% FTP90-100% HRmax |
| 4.2 | IntervalThreshold Hold the gap, steady | 4 min | 98-105% FTP87-93% HRmax |
| 4.3 | RecoveryRecovery Easy spin | 5 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Getting into a breakaway takes two things, a hard attack to open the gap and a high effort right after it to make the gap stick. Each block here starts with 30 seconds at 140 to 160% of FTP and goes straight into 4 minutes at 98 to 105%. Five minutes of easy riding follow.
The attack drains your anaerobic reserves, and the 4 minutes that follow have to be ridden with heavy legs and fast breathing. That trains the ability to hold threshold power after a surge, which often decides whether a move succeeds.
It is a session for experienced road racers in the build and peak phases. Do not let the attack turn into a full sprint, or the threshold part will suffer. The first minute after the attack feels very hard, then the effort settles. Progress by extending the hold to 6 minutes or by adding a fifth attack.
Tips
- Attack seated or standing, then settle into the saddle within 5 seconds.
- Ride the 4 minutes evenly, as if a group were chasing you.
- Keep one easy day after this session.
Good forRoad race
Season phaseBuildPeak