VO2Max

Grassy Ridge -3

  • Cycling
  • 1hTime
  • 63Stress
  • 0.79Intensity
  • 30Popularity

About this workout

Grassy Ridge -3 features a demanding main set of 26 x 30 seconds at 120% FTP, pushing your limits for raw aerobic capacity and explosive power. This workout is perfect for honing your top-end performance for those critical moments in races or group rides when the pace surges.

YM

Workout structure

  • 6 min @ 50% (50w)
  • 6:30 min @ 72% (72w)
  • 2X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 5 min @ 40% (40w)
  • 8X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 4 min @ 40% (40w)
  • 8X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 4 min @ 40% (40w)
  • 8X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 6:30 min @ 50-40% (50-40w)