Grassy Ridge -1

• Cycling
• 1hTime
• 62Stress
• 0.79Intensity
• 15Popularity

About this workout

Grassy Ridge -1 focuses on intense VO2 max intervals, pushing you with 26 × 30-second efforts at 115% FTP to elevate your aerobic ceiling and prepare for those steep climbs. This workout is perfect for boosting your performance in group rides and time trials, making it a staple for building that essential endurance base alongside classic 1/3x15 protocols.

Workout structure

• 6 min @ 50% (50w)
• 6:30 min @ 72% (72w)
• 2X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 115% (115w)
  • 30 sec @ 60% (60w)
• 30 sec @ 115% (115w)
• 6:30 min @ 50-40% (50-40w)