ABOUT THIS WORKOUT
This session develops sprint speed, speed endurance and your ability to recover from multiple hard efforts

Don’t try and pace the efforts, just give them 100%.

Try to match your performance going up and down the pyramid.

For strength use a bigger gear and higher resistance.

For speed, back it off and go for higher cadence.

If using heart rate and/or a "dumb trainer", simply go as hard as you can for each effort.

You might even want to switch to slope mode on a smart trainer as it may not react quick enough to the change in load.

This session has been taken from the 3 week free British Cycling training Plan that is available for download through our Insight Zone & TrainingPeaks on the British Cycling website. British Cycling Members receive a 20% discount. Find the plans at: www.britishcycling.org.uk/knowledge/training-plansOpens a new window


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