ABOUT THIS WORKOUT

Come join Jesper and Tim. As Jesper embarks on a Franklin Bespoke Training Plan, he wants to share his FTP journey with you. The aim is to boost your FTP and Enjoy the ride!

It will be livestream on CyclingHub's Facebook and you can find Franklin Bespoke here: https://www.facebook.com/FrnklnBespoke/Opens a new window

Who is ready to SPRINT?!

This is a workout you can use to build your seated power, work on your sprints or use to simulate attacks or counter attacks. Make sure you have your FTP set correctly. We start with the normal warm up plus a couple of higher watt spikes thrown in, this should get you up to speed.

Main Workout:
8x 20on 40off @ 130% of FTP - 5min rest
8x 30on 30off @ 120% of FTP - 5min rest
8x 40on 20off @ 110% of FTP - warm down

Each should be challenge a but also achievable, use the rest periods to concentrate on your cadence, HR and breathing, all of which should be smooth and regular. Enjoy!

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.

HELPFUL HINT

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