Workouts» GCN» Race Prep »

Random attacks

10min from 25 to 75% FTP
3x 1min @ 75% FTP,
1min @ 50% FTP
1min @ 125% FTP
2min @ 81% FTP
2min 18sec @ 109% FTP
1min 12sec @ 93% FTP
47sec @ 150% FTP
3min 33sec from 100 to 120% FTP
1min @ 87% FTP
1min @ 135% FTP
5min @ 76% FTP
2min 34sec from 120 to 100% FTP
4min 55sec from 65 to 110% FTP
5min @ 65% FTP
2min 13sec @ 135% FTP
5min 23sec from 89 to 130% FTP
8min from 75 to 25% FTP
Workout overview

Duration: 1h 1m 55s

Stress points: 91

Zone distribution

Z1: 15m

Z2: 15m

Z3: 10m

Z4: 6m

Z5: 9m

Z6: 7m

25%
24%
16%
10%
14%
12%

To prep you for the random nature of bike racing, here are a bunch of attack simulations of random length and intensities. Go for it!
Warm up for 10minutes with 3 x 1 minute fast pedaling drills >110rpm.

Then ride at tempo pace and complete the hard hills!
Cool-down

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

GCN » Race Prep

  • Cadence Bursts

    1h 3m | 63 SP

    View >

  • Fast pedaling

    1h | 43 SP

    View >

  • FTP w/ Bursts

    53m | 71 SP

    View >

  • Microbursts

    1h | 75 SP

    View >

  • Random attacks

    1h 2m | 91 SP

    View >

  • Sprints

    59m | 127 SP

    View >

  • SweetSpot w/ Bursts

    1h 10m | 88 SP

    View >

  • Tempo w/ Bursts

    1h 10m | 75 SP

    View >

Similar workouts

  • Stage 9

    1h 8m | 89 SP

    View >

  • Random lengths

    1h 10m | 104 SP

    View >

  • Day 3 - Vo2 Max 3min & 2min

    1h 14m | 87 SP

    View >

  • SZRGWO 11.1

    43m | 82 SP

    View >

  • Conditioning wk2 above FTP

    1h 4m | 69 SP

    View >

  • Day 1: Minute Man

    1h 4m | 111 SP

    View >

  • Eyes on the Pride

    1h 3m | 101 SP

    View >

  • 4. New York Grand Central Circuit

    54m | 75 SP

    View >

  • 4. New York Grand Central Circuit

    54m | 75 SP

    View >

  • 4. THU: 3/3/2min VO2max

    49m | 59 SP

    View >

  • Stage 6

    57m | 70 SP

    View >

  • The McCarthy Special

    1h | 90 SP

    View >