Thursday, November 18
7:30 AM UTC
Bike Workout #4 - Short VO2 Intervals
Group Workout
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A one-stop shop for boosting your anaerobic, aerobic, and neuromuscular systems, short intervals are key to any training plan. By manipulating the work-to-rest ratios, we’re able to target each of these three factors to a greater extent.

This session includes all the classic short intervals, from 30sec on/30sec off, to 30sec off/15sec off, to 40sec on/20sec off—gradually shifting to more aerobic efforts. Great for improving your VO2 max and anaerobic capacity, these sessions are must-haves to include in the early part of your training season.

For WHOOP users – This workout is best done on a Green Recovery day. FTP intervals tend to challenge you and result in a higher strain score so if you aren’t well recovered, be sure to get some rest and come back to this workout on another day.

Coach Tip: Zwift Academy Tri was developed to complete the workouts in linear order. For best results, resist the urge to do workouts out of order.

This program was designed by Dr. Dan Plews from EndureIQ. He’s worked with World Champs and Olympians to age groupers alike, in sports like triathlon, rowing, and sailing. He developed this year’s Zwift Academy Tri program, laying the foundation in key areas for triathletes training for any distance triathlon.

Are you aiming for a spot on the Zwift Academy Tri team? Be sure to complete both the Baseline and Finish Line 40km TT bike races as well as the 10km run races starting October 18. Everything you need to know about going pro can be found here: https://www.zwift.com/academy-zatri-tri-pro-contender-requirementsOpens a new window