ABOUT THIS WORKOUT
The first part of this workout will target the threshold zone with 2x5min and 1x8min at 90-100% FTP, follow up by 2 sets of 5min at over/under.
4min warm up 2x1min @ 100% FTP with 1min recovery @ 50% FTP 2x5min @ 100% FTP with 2min30sec recovery @ 50% FTP 1x8min @ 90% FTP with 4min @50% FTP 2x5min Over/Under ( 2x5x 1min @ 110% FTP followed by 1min @90% FTP) with 5min recovery in between sets 4min cool down
Ride description Total = 1:04:00

Warm-up
4:00 Z1 (35-50%)
Build
2x 1:00 Z4 (100%) + 1:00 recovery Z1 (50%)
Rep 1
2x 5:00 Z4 (100%) + 2:30 recovery Z1 (50%)
Rep 2
8:00 Z4 (90%) + 4:00 recovery Z1 (50%)
Rep 3
5:00 Over/Under [1:00 Z5 (110%) + 1:00 Z4 (90%)] + 5:00 recovery Z1 (50%)
Rep 4
5:00 Over/Under [1:00 Z5 (110%) + 1:00 Z4 (90%)]
Cool-down
4:00 Z1 (50%-35%)

Check out more at:
www.toronto-hustle.comOpens a new window
Instagram: @toronto_hustle

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.

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