Workout of the Week: The Ultimate Slay Ride

Make the most of your time on the trainer this holiday season with this feisty workout from a world champion triathlete.

Dede Griesbauer bike
Photo courtesy Dede Griesbauer

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


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


5-10min. easy spin