Friday, March 29th
5:15PM GMT
Mountain Massif structured training - 30 x 30-30's
Group Workout
EVENT DESCRIPTION
Created by Matt Rowe, from Rowe & King, this structured training session is designed to help you cycle at a higher intensity, and absorb surges in effort – essential attributes for any Zwift racer.
For coaching and all your training needs visit https://roweandking.com/Opens a new window
About the session:
• Warmup until you feel ready to start intense efforts. You should have a good sweat on, and the heart rate should be raised to circa 95% of your max.
• During the session, complete 3 x SWITCHES. One SWITCH effort is; 30-seconds on, 30- seconds off x 10 (to make 10-minutes).
The 'ON'; should be Top of Zone 5.
The 'OFF'; should be Zone 1 - very easy.
In between each set of SWITCHES, ride easy Zone 1-2 for 5-minutes until recovered and you feel able to complete another set. Cadence 90-100rpm for the 'ON' efforts.
• Warm down.
Session details:
Warmup:
• 5:00-minutes
Ramp up in 4 steps:
• 2:15-minutes @ 75 % of FTP
• 2:15-minutes @ 85 % of FTP
• 2:15-minutes @ 90 % of FTP
• 2:15-minutes @ 95 % of FTP
Repeat 10 times:
Hard, 30-seconds @ 130-130 % of FTP, 90-100 rpm
Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Repeat 10 times:
Hard, 30seconds @ 130-130 % of FTP 90-100 rpm
Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Repeat 10 times:
• Hard, 30-seconds @ 130-130 % of FTP, 90-100 rpm
• Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Safety Note:
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first. All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.
More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window). Follow us on Instagram, @Mountain_Massif and join our Zwift Club, by clicking the link below.
https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window
For coaching and all your training needs visit https://roweandking.com/Opens a new window
About the session:
• Warmup until you feel ready to start intense efforts. You should have a good sweat on, and the heart rate should be raised to circa 95% of your max.
• During the session, complete 3 x SWITCHES. One SWITCH effort is; 30-seconds on, 30- seconds off x 10 (to make 10-minutes).
The 'ON'; should be Top of Zone 5.
The 'OFF'; should be Zone 1 - very easy.
In between each set of SWITCHES, ride easy Zone 1-2 for 5-minutes until recovered and you feel able to complete another set. Cadence 90-100rpm for the 'ON' efforts.
• Warm down.
Session details:
Warmup:
• 5:00-minutes
Ramp up in 4 steps:
• 2:15-minutes @ 75 % of FTP
• 2:15-minutes @ 85 % of FTP
• 2:15-minutes @ 90 % of FTP
• 2:15-minutes @ 95 % of FTP
Repeat 10 times:
Hard, 30-seconds @ 130-130 % of FTP, 90-100 rpm
Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Repeat 10 times:
Hard, 30seconds @ 130-130 % of FTP 90-100 rpm
Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Repeat 10 times:
• Hard, 30-seconds @ 130-130 % of FTP, 90-100 rpm
• Easy, 30-seconds @ 20-55 % of FTP
Recovery:
• 5-minutes @ 30-60 % of FTP
Safety Note:
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first. All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.
More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window). Follow us on Instagram, @Mountain_Massif and join our Zwift Club, by clicking the link below.
https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens 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.