Thursday, October 1st
10:00PM GMT
ZA Road WO #1 - Aerobic Power
Group Workout
event-snapshot
EVENT DESCRIPTION
Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider—from the recreational enthusiast to the pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

Unlock your untapped power and get faster with Zwift Academy Road. Our world-class training program for the world unlocks your speed, strength, and higher cycling performance. Follow the journey and get more insight into your fitness, and where to build further. Compete at the highest level, and you could win a pro contract with the inspiring UCI Women’s World Team, CANYON//SRAM Racing or UCI Men’s Pro Continental Team Alpecin–Fenix.

Graduation Requirements:

* Complete all eight Workouts
* Complete four other events, which can be any combination of Zwift Academy group Rides, Segment Group Rides, or Races
* Competing for the pro contract? You must complete two Segment Group Rides and both races for your four additional events. Make sure you check off all the other requirements listed on our website, at zwift.com/academy

Find out more and schedule your next ride at zwift.com/zaroadmen