This ride is designed to build the rider up to, and just above TH, with a focus on creating muscle tension. After a short variable warm up, the rider will pass through four sets of intensity, and cadence requirements. Whenever possible, this ride is best done in ERG mode. The first intensity set is a short low cadence tempo (QT2) interval, focused on opening up the legs through high force. The second intensity set is a moderate length TH (QT2) interval, at 70rpm, creating muscle tension right at FTP wattage. The third interval is a moderately long supra-TH interval, at a cadence in the low-normal range. Lastly, the final interval is a traditional 10-min interval, done at a race-like cadence. Finally, finish off the workout with a set of 30-second high-cadence TH "sprints".

HELPFUL HINT
We highly recommend rides complete an FTP tests on a regular basis, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

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.