ABOUT THIS WORKOUT

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

Todays workout again focuses on helping to develop our endurance and aerobic capacity - both key attributes for mountain biking and specifically the Absa Cape Epic.

Long days in the saddle, with some tricky terrain that requires a bursts of power to get through - this is where being able to produce spikes in power output, repeatedly for a few minutes at a time is critical for success. These efforts are not all out max efforts, but surges above threshold, but still a controlled, aerobic effort.

We are completing two blocks of Zone 3 effort at the start of this session to generate some fatigue and give the 3 minute Zone 5 efforts much more of a 'race feel' vs doing them fresh.

The 3 minutes Z5 efforts are to be completed as much as possible, out of the saddle as we imitate a very steep single track 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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