Friday, February 9
12:10 AM UTC
Zwift Fondo Wk3 Wo 2: Sweet Spot Big Gear
Group Workout
이벤트 설명
ABOUT THE FEBRUARY ZWIFT FONDO TRAINING PLAN
Planning on joining the next Zwift Fondo on February 18th? We've created a training plan to prepare you for the big day. We will have three workouts a week - two interval workouts tailored towards everyone of about 50min each during the week in multiple time slots and a long ride tailored to each distance of the Fondo - Gran, Medio, and Bambino - on the weekend.
ABOUT THIS WORKOUT
Week 3 - Workout 2: This is the second workout of week 3 of our group workout training plan for December's zFondo. This interval workout is designed for riders of all Fondo distances - Gran, Medio, and Bambino. Focused low-cadence 3min intervals (2min recovery) bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up to #8.
The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.
During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.
The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.
Just nice and relaxed open cool-down to finish.
8min warm-up
8x3min SST (bracketing 90% FTP) / 2min recovery
4min cool-down
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
Planning on joining the next Zwift Fondo on February 18th? We've created a training plan to prepare you for the big day. We will have three workouts a week - two interval workouts tailored towards everyone of about 50min each during the week in multiple time slots and a long ride tailored to each distance of the Fondo - Gran, Medio, and Bambino - on the weekend.
ABOUT THIS WORKOUT
Week 3 - Workout 2: This is the second workout of week 3 of our group workout training plan for December's zFondo. This interval workout is designed for riders of all Fondo distances - Gran, Medio, and Bambino. Focused low-cadence 3min intervals (2min recovery) bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up to #8.
The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.
During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.
The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.
Just nice and relaxed open cool-down to finish.
8min warm-up
8x3min SST (bracketing 90% FTP) / 2min recovery
4min cool-down
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
Zwift Fondo Wk3 Wo 2: Sweet Spot Big Gear
Watopia Flat Route0
0
50Min