VO2Max

Grassy Ridge

  • Cycling
  • 1h 10mTime
  • 75Stress
  • 0.80Intensity
  • 30Popularity

About this workout

Grassy Ridge is a challenging VO2 max workout that pushes your aerobic ceiling with short, intense efforts designed to simulate race kicks and breakaway efforts. Perfect for those looking to ramp up their fitness for hilly group rides or time trials, this session will leave you breathless but stronger.

Cesar Nunez

Workout structure

  • 6:30 min @ 50-60% (50-60w) 75-80 rpm
  • 6:30 min @ 70% (70w) 80-90 rpm
  • 2X
    • 30 sec @ 115% (115w) 95-100 rpm
    • Rest 30 sec @ 50% (50w) 85-90 rpm
  • 30 sec @ 115% (115w) 95-100 rpm
  • 5 min @ 50-60% (50-60w) 85-90 rpm
  • 9X
    • 30 sec @ 110% (110w) 95-100 rpm
    • Rest 30 sec @ 60% (60w) 85-90 rpm
  • 30 sec @ 110% (110w) 95-100 rpm
  • 4 min @ 60% (60w) 85-90 rpm
  • 9X
    • 30 sec @ 110% (110w) 95-100 rpm
    • Rest 30 sec @ 60% (60w) 85-90 rpm
  • 30 sec @ 110% (110w) 95-100 rpm
  • 4 min @ 60% (60w) 85-90 rpm
  • 9X
    • 30 sec @ 110% (110w) 95-100 rpm
    • Rest 30 sec @ 60% (60w) 85-90 rpm
  • 30 sec @ 110% (110w) 95-100 rpm
  • 13 min @ 80% (80w) 85-95 rpm