Tuesday, February 12th
6:35PM GMT
The Absa Cape Epic Workout Series: #7
Group Workout
event-snapshot
EVENT DESCRIPTION
ABOUT THIS WORKOUT

This is the seventh in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.

Today's session is another variant of a threshold workout. Added with a 15 sec burst of power at the beginning and end of each block of threshold.

Often referred to as 'EPD's' or Explosive Power Development effort, we make an explosive effort at the start of each effort to produce some lactate, before settling in to 100% of FTP.

Imagine accelerating round a hairpin, and then settling in to 12 minutes of threshold through a field during Cape Epic! We then finish each effort with a 15 second sprint for position heading in to a technical section.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level. For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window

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