ABOUT THIS WORKOUT

This is the fourteenth 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.

In this session, we really give our Type 2 muscle fibres a huge hit, as we hit Zone 6 and complete some Anaerobic Capacity efforts!

Throughout the session, we will complete 15 minutes worth of riding @ 121% of FTP - which is split up in to 3 blocks of 1 minute on, one minute off. These intervals aim to stimulate the demand of riding up short, punchy climbs - which mountain biking is renowned for!

You can use whatever cadence you like for the efforts - a mix of cadences is ideal, so aim to grind a few efforts out and really rev a few to the max - 110rpm +

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

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