ABOUT THIS WORKOUT

This session aims to develop your strength and muscular endurance - riding at a mix of low cadence (65rpm) and more standard cadence of 90rpm, in Zone 4 @102% of your FTP, so just over Threshold for 4 minutes at a time.

Each block is 4 minutes, with 4 minutes rest inbetween at your chosen cadence at the middle of Zone 2 where you should be able to recover well before the next block.

Being able to ride at a range of cadence's is a real strength for a bike rider, making you versatile and able in a whole range of real world scenarios, e.g. accelerating out of a sharp bend at low speed, to traveling fast in a bunch.

WORKOUT DESIGNER

Matt Rowe / Rowe & King. Ex Pro Cyclist with experience racing over Europe and European Champion on the track as a Junior in 2005 is now a qualified coach of 11 years. Rowe & King founded in 2016 is a family business with coaches Luke Rowe - Team Sky Racer, Dani Rowe (formally King) - Olympic Champion London 2016 and Courtney Rowe accompanying Matt along with a team of 3 additional coaches, Jake, Ryan and Jodie. More info at www.roweandking.comOpens a new window

LIVE BROADCAST

This is part of the Workout Wednesday live broadcast series with Matt Rowe on Zwift Community Live. Catch the broadcasts live on www.facebook.com/gozwiftOpens a new window and in HD on www.twitch.tv/zwiftcommunityliveOpens a new window

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