Thursday, February 15
1:35 AM UTC
CVR World Cup Training Wk7: Advanced Group Workout
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Complete 1 x 20 minutes at FTP (Power Z4, HR Z4, RPE 5-6). Cadence at 60-70 rpm. Rest for 8 minutes between each effort. Then onto MS2:
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MS2: Complete 2 x 4 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7). Cadence from 85-95 rpm. Rest for 3 minutes between each effort. Continue to MS3:
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CD: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
WORKOUT DESIGNER
Chris Myers, PhD. Peaks Coaching Group.
Chris started endurance sports during high school. He performed his first sprint triathlon at the age of seventeen in Dayton, Ohio, and did triathlons for recreation during his early years, but he didn't get serious about endurance sports until he went to college. In 2002 Chris joined the cycling team during his sophomore year at his alma mater, United States Military Academy. That was the point he began to grow as a cyclist. Chris started as a Men's C road racer, and by his senior year in 2004, he'd become a Men's A road racer and co-team captain.
Upon graduation, Chris moved to Germany and began racing on the military and German road and mountain bike circuits. He started as a USAC Level 3 road and mountain bike racer and was able to upgrade to a Level 2 road and Level 1 mountain biker. Ib 2008 he began racing with pro-level teams in Germany and had many top-twenty finishes in various criteriums, road races, and mountain bike races. Chris competed in USAC Masters Nationals Road Race and Criterium, and in the USA Crits Hyde Park race. During the 2010 and 2011 race seasons, he began focusing on triathlons and competed in all categories ranging from sprint to Ironman distances.
After his second deployment to Iraq in 2008, Chris decided he wanted to become a coach and help other cyclists and triathletes attain their goals. Chris began coaching in late 2008 with a small group of active duty military athletes ranging from serious Category 1 road and mountain bikers and triathletes to the club racers wanting to stay with the group. He was able to assist athletes to achieve their goals and improve as a cyclist or triathlete.
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
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3).
-------
MS1: Complete 1 x 20 minutes at FTP (Power Z4, HR Z4, RPE 5-6). Cadence at 60-70 rpm. Rest for 8 minutes between each effort. Then onto MS2:
-------
MS2: Complete 2 x 4 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7). Cadence from 85-95 rpm. Rest for 3 minutes between each effort. Continue to MS3:
-------
CD: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
WORKOUT DESIGNER
Chris Myers, PhD. Peaks Coaching Group.
Chris started endurance sports during high school. He performed his first sprint triathlon at the age of seventeen in Dayton, Ohio, and did triathlons for recreation during his early years, but he didn't get serious about endurance sports until he went to college. In 2002 Chris joined the cycling team during his sophomore year at his alma mater, United States Military Academy. That was the point he began to grow as a cyclist. Chris started as a Men's C road racer, and by his senior year in 2004, he'd become a Men's A road racer and co-team captain.
Upon graduation, Chris moved to Germany and began racing on the military and German road and mountain bike circuits. He started as a USAC Level 3 road and mountain bike racer and was able to upgrade to a Level 2 road and Level 1 mountain biker. Ib 2008 he began racing with pro-level teams in Germany and had many top-twenty finishes in various criteriums, road races, and mountain bike races. Chris competed in USAC Masters Nationals Road Race and Criterium, and in the USA Crits Hyde Park race. During the 2010 and 2011 race seasons, he began focusing on triathlons and competed in all categories ranging from sprint to Ironman distances.
After his second deployment to Iraq in 2008, Chris decided he wanted to become a coach and help other cyclists and triathletes attain their goals. Chris began coaching in late 2008 with a small group of active duty military athletes ranging from serious Category 1 road and mountain bikers and triathletes to the club racers wanting to stay with the group. He was able to assist athletes to achieve their goals and improve as a cyclist or triathlete.
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
CVR World Cup Training Wk7: Advanced Group Workout
Greatest London Flat1
5
60Min