Friday, February 9
6:00 PM UTC
Train with ZA Pro Ollie Jones: Threshold Capacity Pyramids
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
Join Ollie Jones, 2017 Team Dimension Data Zwift Academy winner, for a weekly group workout as he prepares for his first season racing for the Team Dimension Data U23 Continental Squad in Europe.
Ollie will move from his home in Christchurch, New Zealand to Lucca, Italy to live with the Team Dimension Data U23 team in March. When he's not on training camp or racing he'll be leading a weekly group workout on Zwift.
This is quite a technical session on paper, but once completed a few times you will get a feel for the efforts and the timings.
Start with a good warm up.
The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts starting just above threshold then settling into high Zone 3 .Think of these as a progressive pushing of the envelope, starting off above your FTP (not quite sustainable power) then dropping down to a power where it is not comfortable, but you should be able to recovery slightly... Try to keep an eye on power rather than HR, as HR can drift in these sessions.
Key points - This is pushing your threshold capacity up, so it should feel tough but controllable. Working up the pyramid isn't too difficult, it's the return leg when it starts to bite! Hang in and try and keep the power where it needs to be!
WORKOUT DESIGNER
The sessions are designed by Ollie's team coach Elliot Lipski. Elliot previously worked at TrainSharp Coaching where he designed the 2017 Zwift Academy workout program. He is now a coach for the Team Dimension Data U23 team.
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
Join Ollie Jones, 2017 Team Dimension Data Zwift Academy winner, for a weekly group workout as he prepares for his first season racing for the Team Dimension Data U23 Continental Squad in Europe.
Ollie will move from his home in Christchurch, New Zealand to Lucca, Italy to live with the Team Dimension Data U23 team in March. When he's not on training camp or racing he'll be leading a weekly group workout on Zwift.
This is quite a technical session on paper, but once completed a few times you will get a feel for the efforts and the timings.
Start with a good warm up.
The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts starting just above threshold then settling into high Zone 3 .Think of these as a progressive pushing of the envelope, starting off above your FTP (not quite sustainable power) then dropping down to a power where it is not comfortable, but you should be able to recovery slightly... Try to keep an eye on power rather than HR, as HR can drift in these sessions.
Key points - This is pushing your threshold capacity up, so it should feel tough but controllable. Working up the pyramid isn't too difficult, it's the return leg when it starts to bite! Hang in and try and keep the power where it needs to be!
WORKOUT DESIGNER
The sessions are designed by Ollie's team coach Elliot Lipski. Elliot previously worked at TrainSharp Coaching where he designed the 2017 Zwift Academy workout program. He is now a coach for the Team Dimension Data U23 team.
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
Train with ZA Pro Ollie Jones: Threshold Capacity Pyramids
The Fan Flats1
5
72Min