Thursday, February 7
6:30 PM UTC
The Absa Cape Epic Workout Series: #6
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
This is the sixth in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.
This workout is a key workout that Annika uses as preparation for key events. In mountain biking, to get up a short steep climb, or to get through some mud or over roots, the best way is to do it quickly - lots of power for a short period of time.
This session gets our anaerobic energy systems firing, as we make repeated 30 second efforts at 170% of FTP, simulating those short spikes in effort to get up a steep bank or through a technical part of the course.
Don't be discouraged if your power drops throughout the blocks. You'll burn a lot of matches as you progress through the session, so just try and hold on as long as you can as you will still benefit from the effort.
In the same fashion - don't go out too hard! This is a fairly long session, so in the first block, just do what you need to do. 170% of FTP - no more.
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.
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
#capeepic
This is the sixth in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.
This workout is a key workout that Annika uses as preparation for key events. In mountain biking, to get up a short steep climb, or to get through some mud or over roots, the best way is to do it quickly - lots of power for a short period of time.
This session gets our anaerobic energy systems firing, as we make repeated 30 second efforts at 170% of FTP, simulating those short spikes in effort to get up a steep bank or through a technical part of the course.
Don't be discouraged if your power drops throughout the blocks. You'll burn a lot of matches as you progress through the session, so just try and hold on as long as you can as you will still benefit from the effort.
In the same fashion - don't go out too hard! This is a fairly long session, so in the first block, just do what you need to do. 170% of FTP - no more.
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.
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
#capeepic
The Absa Cape Epic Workout Series: #6 (E)
Road to Ruins1
5
63Min