Wednesday, October 28th
6:00AM GMT
ZA Road WO #4 - Anaerobic Resilience
Group Workout
event-snapshot
EVENT RULES
This event has the following requirements:
women only iconWomen only.
Visit www.support.zwift.com for more information on race rules.
EVENT DESCRIPTION
Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring ‘Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high-power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is sustainable for about 30sec, and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high-power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high-lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high-power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.


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/zaroadwomen