Gravel Race Simulation, 2.5 Hours
A 2.5-hour ride with a hard start, long tempo sections, punchy surges and a hard final half hour, the stop-and-go demands of a gravel race.
- Duration
- 2 h 30 min
- Effort
- 164
- Level
- Advanced
- Focus zone
- Tempo
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 | IntervalThreshold Fast start, hold the front group | 5 min | 95-102% FTP87-93% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Surge, close the gap | 20 s | 130-150% FTP90-100% HRmax |
| 3.2 | IntervalTempo Hold the wheel | 40 s | 82-87% FTP78-85% HRmax |
| 4 | IntervalEndurance Settle, eat and drink | 22 min | 62-72% FTP65-78% HRmax |
| 5 | IntervalTempo Tempo on the gravel | 20 min | 78-85% FTP78-85% HRmax |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalVO2max Punchy climb, push over the top | 1 min | 115-130% FTP92-98% HRmax |
| 6.2 | IntervalTempo Recover while riding | 2 min | 75-82% FTP78-85% HRmax |
| 7 | IntervalEndurance Endurance, eat and drink | 14 min | 62-72% FTP65-78% HRmax |
| 6 ×Repeat these steps | |||
| 8.1 | IntervalVO2max Punchy climb, push over the top | 1 min | 115-130% FTP92-98% HRmax |
| 8.2 | IntervalTempo Recover while riding | 2 min | 75-82% FTP78-85% HRmax |
| 9 | IntervalTempo Final 30 min, keep pressing | 30 min | 83-88% FTP78-85% HRmax |
| 10 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Gravel races start fast, string out on rough sections and keep asking for short, hard efforts over hours. This ride follows that shape. It opens with 5 minutes at threshold and three surges to copy the start, settles into endurance and tempo, and then brings two blocks of six 1 minute surges at 115 to 130% of FTP. The final 30 minutes are at upper tempo.
The hard start teaches you to go with the front group without blowing up. The punchy blocks copy short steep climbs and rough sections, and the final tempo trains you to keep going when you are tired and the group has thinned out.
It is a session for experienced riders in the build and peak phases, about four to six weeks before a gravel race. Practice eating 60 to 90 grams of carbohydrate per hour. Outdoors, ride it on gravel. Indoors, slope mode suits it well.
Tips
- Ride the start hard, but sit down and settle within 10 minutes.
- Eat something in every easy section.
- Ride the final 30 minutes seated and steady.
Good forGravel
Season phaseBuildPeak