This week’s Workout of the Week is a favorite of professional triathlete Dede Griesbauer, who recently won the Ultraman World Championships—and she’s our guest on this week’s Fast Talk podcast. Griesbauer is a three-time Ironman champion who has been racing professionally for almost 20 years.
She said: “This quick one-hour session gives good bang for the buck. It’s like a simulated two-man paceline with a good bit of time spent at threshold, and the recoveries aren’t all that easy. I find visualizing the two-man breakaway makes the time pass quickly!”
Griesbauer said she prefers to do this session on the trainer, but you can easily hit it outdoors as well.
Workout of the Week: The Ultimate Slay Ride
Warm-up
15 min. build easy to moderate @ 55-70% of FTP
5 min. as 20 sec. @ 110-120% of FTP, 20 sec. easy @ 50%. FTP
Main set
2 rounds of 15.5 min. as two-man paceline, alternating “pulls” @ 100-110% of FTP and “drafts” @ 75% of FTP as:
3 x (1 min. on, 1 min. off)
3 x (45 sec. on, 45 sec. off)
3 x (30 sec. on, 30 sec. off)
3 x (20 sec. on, 20 sec. off)
Do 5 min. easy spin between segments @ 50% FTP
On the second round, bring your “draft” watts up to 80% of FTP
Cooldown
5-10min. easy spin
