WORKOUT DESCRIPTION

Get ready for your next race! This workout simulates the efforts in a race scenario by including varying efforts (short sprints, VO2 and threshold). Train how to control your efforts as you transition from a hard effort into holding 75% of FTP by using cadence and shifting.

Repeat the cycle below twice:
15 seconds Max Sprint, 4:45 min mantain @ 75%.
1 minute VO2 @ 130-135%, 4 minutes @ 75%.
5 minutes threshold @ 100%, 5 minutes easy.

WORKOUT DESIGNER

Theia Friestedt, USA Cycling Certified Coach, TRX Coach and yoga enthusiast. While focusing primarily on cycling, Theia brings a holistic view into coaching her athletes by combining her extensive knowledge and experience in other disciplines to help athletes develop strength, stability and mobility. Theia provides group and individual coaching through the Endurance Lab (www.endurancelab.fitOpens a new window), and leads rides, races, and workouts in Zwift.

RIDE LEADER

Theia Friestedt leads the TeamODZ Chat and Chill ride, ODivaZ race, and Endurance Lab workouts. Theia was also a ride and workout leader for Zwift Academy in 2017.

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