EVENTS

Welcome to the first week of Team Italy structured
high-intensity workout series, designed by Manuel Ferrari (Manuel Bike
Experience) open to all riders,looking to improve FTP or train for their
next race.
The series will take place every Thursday evening for 6 weeks and is
connected with the workout made each Wednesday during the Team Italy Up and
Down Intervals at the same time.

The workout series will be a 6 week long plan
Week 1 - Criss Cross
Week 2 - Steady Effort Power Interval
Week 3 - Peak and Fade Interval
Week 4 - Micro Bursts & Big Gear
Week 5 - Race Winning
Week 6 - Threshold Ladders

Have you ever dreamed of completing a 100-mile ride? Attending both Team
Italy Up and Down Intervals and today's workout on back-to-back days will
boost your endurance and make your 100-mile journey an enjoyable event.

About today's session
Crisscross: this is a tempo variable power workout at progressively higher
intensity and required effort to increase aerobic capacity, lactate
clearance while facilitating its conversion into energy.

After warming up, we start the first main set of two with a 18-minute
session in Sweet Spot zone at 90%FTP, increasing the effort every 2 minutes
at 150 FTP for 10-sec (first set) or 120 FTP for 30-sec (in the second set)
then we return to Sweet Spot with power equal or greater than 85% of FTP.

Pedaling frequency:
We recommend a high cadence in the sweet spot periods, at least 90 RPM and
ideally 95-100 RPM; if too hard, feel free to set it 5 RPM above your
natural cadence.

Additional tips:
In the first set, perform the 10-sec acceleration progressively increasing
the cadence.
In the second set, in order to improve strength, perform the 30-sec
acceleration using a higher gear while pushing hard at low cadence, out of
the saddle,increasing muscle tension.

Please add tag [ITA] after your name,
your jersey will be autoselected and all riders will appear in the same
kit...
All riders will unlock our exclusive in-game jersey at the end of the
workout!

How does ERG workout mode work:
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, estimated according to your current FTP.

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

This is the Facebook group of Team Italy
https://www.facebook.com/groups/zwiftitalyOpens a new window
and Strava club of Team Italy
https://www.strava.com/clubs/zwift_italyOpens a new window

Join us! Have fun! Ride On!

#teamitaly