ABOUT THIS WORKOUT

X3 Endurance Zwift Workout Series, Ride Four.

Warm Up, 5min - Z1 (55%)
5min - Z2 (60%)
5min - Z2 (75%)
5min - Z3 (89%)
8 x Z4 (100%) for 1min/Z1 (55%) for 1min
4min - Z2 (60%)
3 x Z3 (80%-89%) for 7min/Z1 (55%) for 2min
3min - Z2 (75%)
4 x Z4 (95%-104%) for 5min/Z1 (55%) for 2min
Cool Down, 7min - Z1 (55%)

The focus of this series is designed to push the upper limits of your aerobic capacity and increase your FTP. The workouts include a healthy mix of both upper Zone 3 Tempo Intervals and Zone 4 Threshold Intervals to boost your FTP.

There will be a gradual 15 minute warm up at the beginning of each session before progressing to the tempo and threshold intervals. The total amount of time for the workouts range between 1.5-2 hours. It is recommended that you complete a current FTP test before starting the workout series to determine a accurate threshold and track your progress at the end of the series.

WORKOUT DESIGNER

Coach Barry Baird, X3 Head Coach, has a true passion for helping others achieve their athletic goals. He has completed six Ironman races since he began racing in 2003, but his true enjoyment is educating and assisting fellow athletes improve in the sport. His passion for multi-sport endurance coaching is also backed with a strong educational foundation in the field of health and fitness. Barry has earned a BS degree in Exercise Science, holds a Level 1 USAT Coaching Certification and is a Certified Personal Trainer through the American Council of Exercise.

Accomplish Great Things. At X3 Endurance we believe that greatness is within each of us. What separates those who do from those who only wish they could is simple - it's a commitment to making it happen. Learn more about our team of coaches and athletes at x3endurance.com.

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