ABOUT THIS WORKOUT

Today we focus on active recovery and building more endurance as we increase our time at a sustained effort, finishing off the workout with an all out 30 sec sprint to drive it home.

Z1 (25-55%) - 9 min warmup
Z2 (75%) - 1 min
Z1 (50%) - 1 min
Z2 (75%) - 2 min
Z1 (50%) - 2 min
Z2 (75%) - 3 min
Z1 (50%) - 3 min
Z2 (75%) - 4 min
Z1 (50%) - 4 min
Z2 (75%) - 4 min
Z1 (50%) - 4 min
Z2 (75%) - 3 min
Z1 (50%) - 3 min
Z2 (75%) - 2 min
Z1 (50%) - 2 min
Z2 (75%) - 1 min
Z1 (50%) - 5 min easy
Z6 (125%) - 30 seccond
Z1 (75-25%) - 10 min cool down

WORKOUT DESIGNER

Andrew Neill is a time trial specialist with over 10 years of racing experience, he currently rides with English Cycles Racing Team based in Eugene, Oregon, and is the store manager with Bicycle Way of Life. He has designed training programs for amateur cyclists and university club teams to help achieve their cycling goals. Neill has multiple podium finishes in the Oregon State Individual Time Trial Championships (2014, 2016, 2017), and was part of the squad to win the Oregon Elite Men's Team Time Trial in 2017. With a background in wilderness medicine and emergency medical technician training, exercise physiology is a strong passion of his and he thoroughly enjoys helping cyclists achieve their fitness goals while striving to find a balance between lifestyle and training. These group workouts are designed for riders of all fitness levels and can be adjusted as a percentage of their Functional Threshold Power, their focus is to build endurance, power and work on lactate threshold.

PROGRAM OVERVIEW

Week 1: Endurance
Week 2: Pyramid Endurance, shorter efforts building into longer sustained efforts, polishing off with a sprint
Week 3: Power & Endurance - increase power output with short, harder efforts mixed together with longer sustained efforts.
Week 4: Cadence & Endurance - varying cadence while maintaining a sustained effort throughout, focusing on active recovery.
Week 5: Long Endurance - focus on longer sustained efforts
Week 6: Active recovery, race simulation, harder efforts and accelerations while maintaining
Week 7: Endurance Progression, increasing time at a consistent pace with active recovery between efforts

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