Sunday, February 11th
7:00PM GMT
Pedalaction/TeamODZ AC Pyramid Intervals
Group Workout

This workout develops fitness in power zones 5 & 6. The intervals start off short then build up to a peak and then get short again, like this:
1m, 2m, 3m, 4m, 4m, 3m, 2m, 1m. The rest periods between the intervals match the length of the preceding interval. Power levels will be in zone 6 for the shorter intervals and zone 5 for the longer ones. HR will be in zone 5+ for most of this workout after the first 2-3 intervals.


Michelle & Phil Crick @Pedal Action Coaching have been coaching for five years in Australia working with elite, masters and junior athletes. Delivering goal focused training using a proven scientific approach to prescribe training that is efficient and effective. Under their guidance athletes have reached many goals including winning National and State championships, road races, time trials, criteriums and qualifying for World Championship events.

For more info go to a new window


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.


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: a new window