Thursday, February 15
6:35 PM UTC
Train with ZA Pro Ollie Jones: Threshold Capacity
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 session is designed to progressively stretch you as you tick-off each interval. The main sets are 4 x 5 minutes, starting just above your FTP and reducing the power after a set duration to just below your FTP. Start with a good warm up. The 5 minutes are as follows, with "pulling" referring to your power above FTP, and "pushing" referring to power below FTP. Recovery periods are 3 minutes between each interval. "Pulling"/"Pushing" : 1/4, 2/3, 3/2, 4/1.
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 session is designed to progressively stretch you as you tick-off each interval. The main sets are 4 x 5 minutes, starting just above your FTP and reducing the power after a set duration to just below your FTP. Start with a good warm up. The 5 minutes are as follows, with "pulling" referring to your power above FTP, and "pushing" referring to power below FTP. Recovery periods are 3 minutes between each interval. "Pulling"/"Pushing" : 1/4, 2/3, 3/2, 4/1.
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
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.