Saturday, December 4th
9:30AM GMT
Bike Workout #5 - Long VO2max
Group Workout
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Now we’re getting into long VO2 intervals, which include anything where the reps are greater than 1-min in duration. In these efforts, the focus is on the anaerobic and aerobic systems, with the neuromuscular system targeted to a lesser extent.

For triathletes, these are the sessions you should be included in your main preparatory block before a competition. Make sure you have fresh legs so you’re ready to go for this one.

For WHOOP users – This workout is best done on a Green Recovery day. These FTP intervals will challenge you and result in a higher strain score so if you aren’t well recovered, 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