ABOUT THIS WORKOUT

This workout is built around "race-like" efforts that simulate surges in speed during already difficult parts of the race. It will challenge you ability to go hard for a short burst but then keep your foot on the gas. We'll finishes with a few short sprints to empty the tank.
Ride description Total = 52:15

Warm-up
8:00 Z1 (40-55%)
Build
5:00 Z2 (65%) + 4:00 Z3 (81%) + 3:00 Z4 (100%) + 5:00 recovery Z1 (50%)
Rep 1
0:30 Z6 (130%) + 2:00 Z4 (95%) + 3:00 recovery Z1 (50%)
Rep 2
1:00 Z4 (95%) + 0:30 Z6 (130%) + 1:00 Z4 (95%) + 3:00 recovery Z1 (50%)
Rep 2
2:00 Z4 (95%) + 0:30 Z6 (130%) + 3:00 recovery Z1 (50%)
3 Final Sprints
3x [0:15 Z6 (150%) + 2:00 recovery Z1 (50%)]
Cool-down
4:00 Z1 (50%-35%)

Check out more at:
www.toronto-hustle.comOpens a new window
Instagram: @toronto_hustle

WORKOUT DESIGNER

Kyle Boorsma is a cyclist for the TORONTO HUSTLE cycling team. Kyle is also an Exercise Physiologist with an M.Sc. in Nutrition, Exercise and Metabolism from the University of Guelph.
The Toronto Hustle cycling team is reshaping the way professional cycling is developed, delivered and sustained in North America through grassroots community building. #6IXSQUAD
The team competes against North America’s top riders across the continent.

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