ABOUT THIS WORKOUT

This session helps to develop your Aerobic Base.

Behind the scenes, your body will be increasing its mitochondrial density as you become more efficient at utilising oxygen and converting it in to energy. The real world benefits to you as a bike rider are an increased sense of fitness which you can train harder with and and increase in your threshold power - even without riding at it!

This session is a great one to complete at any point of your season - whether it is to develop or maintain your Aerobic Base.

The session includes 3 x 12 Minute Blocks of Sweet Spot, with the middle 12 Minute Block to be completed at a low cadence (55-60rpm), to really focus on developing your strength endurance. Only complete the low cadence element if it doesn't cause any knee pain.

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