"This is a great workout, I did it to become a bike rider in the mid 90th. Aim for the stars!, like I did” One time a month we do a longer GWO like this and call it Challange (from 1h) Bring a bottle. The others are Intense (45min), Intermediate (<50min) and our beloved group FTP "FTP free" 3min Warmup 4+3times 6min 100% 105cad 1min rest 50% 5times 1,10min 121% 20s. rest 50% 1min free riding 3times 12s. sprint 220% 2,48min 1min warm down