Hilly Road Race Simulation, 2 Hours
A two-hour ride with tempo, four 5-minute climbs at threshold, attacks and a final sprint, the shape of a hilly road race.
- Duration
- 2 h
- Effort
- 124
- Level
- Intermediate
- Focus zone
- Endurance
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 | IntervalEndurance Steady endurance, eat early | 20 min | 62-72% FTP65-78% HRmax |
| 3 | IntervalTempo Tempo, ride in the group | 10 min | 78-85% FTP78-85% HRmax |
| 4 | IntervalEndurance Steady endurance | 10 min | 62-72% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalThreshold Climb, steady at threshold | 5 min | 95-102% FTP87-93% HRmax |
| 5.2 | IntervalAnaerobic Attack over the top | 20 s | 130-150% FTP90-100% HRmax |
| 5.3 | IntervalEndurance Descend and recover | 4:40 min | 60-70% FTP65-78% HRmax |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic Surge, follow the move | 30 s | 120-140% FTP90-100% HRmax |
| 6.2 | IntervalTempo Ride in the group | 90 s | 76-84% FTP78-85% HRmax |
| 7 | IntervalTempo Fast finale, tempo | 10 min | 82-88% FTP78-85% HRmax |
| 8 | IntervalSprint Sprint for the line | 15 s | 150-220% FTP85-100% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This ride follows the shape of a hilly amateur road race. After the warm-up you ride steady endurance with a tempo section, then four 5 minute climbs at 95 to 102% of FTP, each ending with a 20 second attack over the top. A block of six short surges at 120 to 140% of FTP comes next, and the ride ends with 10 minutes at tempo and a 15 second sprint.
The long build-up makes the hard efforts come on tired legs, as they do in a race. You also practice fueling and pacing over two hours, which matters as much as fitness in many road races.
The session suits intermediate riders in the build and peak phases. Outdoors, use a hilly route and ride the efforts on real climbs. Indoors, slope mode feels closer to the real thing. Eat 40 to 60 grams of carbohydrate per hour from the start.
Tips
- Treat the first hour as a rehearsal for eating and drinking in a race.
- Ride the climbs seated and save standing for the attack.
- Sprint all out even if the legs feel empty.
Good forRoad race
Season phaseBuildPeak