WORKOUT DESCRIPTION

This workout focuses on building strength through low cadence. It builds the ability to turn over a big gear needed to muscle over a short steep climb or to get on top of your gear when accelerating. This workouts helps with pedal stroke fluidity, efficiency and power.

6X6 minute intervals building from 70%-90% of FTP every 2 minutes. Alternate by doing one block at 60-70 rpms and one block at 85-95 rpms. 4 minutes rest between sets at normal cadence.

WORKOUT DESIGNER

Theia Friestedt, USA Cycling Certified Coach, TRX Coach and yoga enthusiast. While focusing primarily on cycling, Theia brings a holistic view into coaching her athletes by combining her extensive knowledge and experience in other disciplines to help athletes develop strength, stability and mobility. Theia provides group and individual coaching through the Endurance Lab (www.endurancelab.fitOpens a new window), and leads rides, races, and workouts in Zwift.

RIDE LEADER

THE_Nighttrain is one of TeamODZ's most decorated veterans in the 2014-2016 Meme War. He was deployed to the Dank Meme Division 1/1 where he led his Battalion to Victory in the Great Battle of A++. In his spare time, he is a certified Lean Practitioner and Six Sigma Greenbelt Certified

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