Sunday, October 8
4:30 PM UTC
Zwift Group Workout: Dan Lloyd's GCN Race Winning Effort
Group Workout
EVENT DESCRIPTION
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.
ABOUT THIS WORKOUT
Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping, and maintaining that gap to the finish line. Warm up for 10 minutes with 3 x 1 minute fast pedalling drills > 110 rpm. Then 5 minutes at tempo. Now complete 5 race winning intervals. Each is roughly 3:40 in length. Starting with a sprint-like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishsing with a 10 second sprint at the end fot finish strong. Rest well between each for 4 minutes. Cool-down.
Length: 60 minutes
Workout Designer: Dan Lloyd, former pro cyclist and current GCN commentator.
HELPFUL HINT
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-
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.
ABOUT THIS WORKOUT
Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping, and maintaining that gap to the finish line. Warm up for 10 minutes with 3 x 1 minute fast pedalling drills > 110 rpm. Then 5 minutes at tempo. Now complete 5 race winning intervals. Each is roughly 3:40 in length. Starting with a sprint-like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishsing with a 10 second sprint at the end fot finish strong. Rest well between each for 4 minutes. Cool-down.
Length: 60 minutes
Workout Designer: Dan Lloyd, former pro cyclist and current GCN commentator.
HELPFUL HINT
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-
Zwift Group Workout: Dan Lloyd's GCN Race Winning Effort
Greater London Flat0
0