ABOUT THIS WORKOUT

This is a custom made workout to honor the centenary of Finland’s independence on 6 December 2017. The workout consists of 14 total intervals ranging from 2 minutes to 21 minutes - all in all one hundred minutes of hard work. Come and join the celebration!
The workout targets aerobic endurance, muscular endurance, aerobic capacity, anaerobic capacity and neuromuscular power. On top of that, you'll get to work on your nutrition/hydration strategies over the course of a 3-hour workout.
If the intensity of the workout is too high, reduce the power for the sprints but try to refrain from reducing the wattage during the longer segments.
Strive to keep your cadence close to 100rpm when seated and even quicker, 100+rpm, during the suprathreshold efforts well above FTP. Consider riding the two minute intervals taking place at 1:56 up from the saddle. During longer recoveries you can backpedal for a few seconds if needed.

WORKOUT DESCRIPTION
10min warm-up
5min Z2, 5min Z3
4*90sek Z4, 10sek Z5
2*3min Z2
4*2min Z4
6*min Z2, 6min*Z3
2*1min Z4
12min Z2
8min cool-down

Make sure you allow for two or three days of full recovery & easy riding following workouts like these.
Ride hard. Have Fun. That's us. Finska Kompaniet.

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-