Friday, January 5
2:00 PM UTC
Day 12 of Zwiftmas - Hunter Allen's Featured Group Workout
Group Workout
DESCRIZIONE EVENTO
12 days of Zwiftmas. Get fit together with thousands of other Zwifters by joining the 12 Days of Zwiftmas!
RIDE LEADER
Hunter Allen is considered one of the world's top experts in training with power meters. He is a USA Cycling Level 1 Cycling Coach, owner of the Peaks Coaching Group, and a former professional cyclist with the Navigators Team. He has been coaching endurance athletes of varied experience levels since 1995, and his athletes have achieved more than 1,000 victories and numerous national and world championship titles and medals.
Having analyzed thousands of power-meter files and furthered the capabilities of power-meter software, Hunter is considered an authority on power meters. TrainingPeaks WKO+ Software emerged from his efforts to help athlete and coach be in closer communication with a simple yet robust program that identifies true weaknesses, quantitatively assesses training improvements, and continually refines training. Hunter has been teaching USA Cycling power certification courses since 2005. Allen resides in Bedford, Virginia, with his wife and their three children.
ABOUT THIS WORKOUT
Sweet Spot with bursts Criss-Cross 2 x 15 with 20' WI (1:05)
WU: 20 minutes ramping up power every 4 minutes (Power Z2, HR Z2, RPE 2-3) with 3 x 1 minute Fast Pedals to wake up legs
MS1: Crisscross intervals. A criss-cross interval is an interval where you vary your efforts to really teach your body to clear lactate. Complete 2 x 15 Minute Intervals at 88% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes, pop it up to 120% of FTP (Power Z6, HR Z6, RPE >7) for 30seconds, recover back to 89-92%, but nothing below 85%!
Rest 5 minutes between sets.
CD: 10 minutes
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
RIDE LEADER
Hunter Allen is considered one of the world's top experts in training with power meters. He is a USA Cycling Level 1 Cycling Coach, owner of the Peaks Coaching Group, and a former professional cyclist with the Navigators Team. He has been coaching endurance athletes of varied experience levels since 1995, and his athletes have achieved more than 1,000 victories and numerous national and world championship titles and medals.
Having analyzed thousands of power-meter files and furthered the capabilities of power-meter software, Hunter is considered an authority on power meters. TrainingPeaks WKO+ Software emerged from his efforts to help athlete and coach be in closer communication with a simple yet robust program that identifies true weaknesses, quantitatively assesses training improvements, and continually refines training. Hunter has been teaching USA Cycling power certification courses since 2005. Allen resides in Bedford, Virginia, with his wife and their three children.
ABOUT THIS WORKOUT
Sweet Spot with bursts Criss-Cross 2 x 15 with 20' WI (1:05)
WU: 20 minutes ramping up power every 4 minutes (Power Z2, HR Z2, RPE 2-3) with 3 x 1 minute Fast Pedals to wake up legs
MS1: Crisscross intervals. A criss-cross interval is an interval where you vary your efforts to really teach your body to clear lactate. Complete 2 x 15 Minute Intervals at 88% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes, pop it up to 120% of FTP (Power Z6, HR Z6, RPE >7) for 30seconds, recover back to 89-92%, but nothing below 85%!
Rest 5 minutes between sets.
CD: 10 minutes
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
Inizia con le gare a punteggio
Dovrai portare a termine alcune pedalate prima di poter partecipare alla tua prima gara a punti. Una volta raccolti più dati, saremo in grado di consigliarti il gruppo migliore contro cui gareggiare.