Start with a steady warm-up before moving into a set of five 1 minute high cadence intervals above 110 rpm, a 1 minute recovery between efforts. Then we move to three 10 minute sweet spot intervals at the prescribed cadence band, with 5 minute recovery between each set at the prescribed cadence band. Finish your ride with a Zone 2 Heart Rate effort with a 10 minute cool down.

#GETAFTERIT

CIS TRAINING SYSTEMS RIDE

In Phase 3 of an 11 month training series, for the month of January, Coach David of CIS Training Systems will help you develop and maintain cadence control, attention to detail, mental focus with structured tempo development drills. Come join Coach David and other members of CIS Training Systems Cycling Program as we Train with Purpose with various focused level drills including cadence, heart rate control and gear selection, as well as, learn the impact of vGroup Ride dynamics.

Each phase of this training series builds on the next and will get tougher and more focused as time goes on. So do your best to not miss these workouts.

If you are looking for a solid 1 hour workout, come join us.

Follow us live on Beam: https://beam.pro/CISCYCLINGOpens 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