Grassy Ridge -3

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 2,308Popularity

About this workout

Grassy Ridge -3 delivers a punchy VO2 max workout with 3 sets of 8 x 30-second efforts at 110% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense race efforts. This session is ideal for those looking to sharpen their speed and stamina during mid-week training or ahead of a big group ride.

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 @ 110% (110w)
  • 30 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 6:30 min @ 50-40% (50-40w)