Tuesday, February 20
11:00 PM UTC
Doylestown Bike Works Zone 6 Intervals
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
Week 6 of the Doylestown Bike Works winter training series and we're hitting the intervals! This week we're going to do four sets of Zone 6 Intervals with a short sweet spot segment in between. Come on out and join us! We've designed this workout to be challenging but well within reach for riders of all levels, and you can adjust the difficulty with the FTP bias if you want to go a little harder or easier!
Warmup: 7 Min, rising from 25% to 75% FTP
Interval 1: 5 x 20 sec. @ 150% FTP w/ 1 min. rest at 50%
Sweet Spot 1: 2 Min @ 90% FTP
Interval 2: 5 x 20 sec. @ 150% FTP w/ 1 min. rest at 50%
Sweet Spot 2: 2 Min. @ 90% FTP
Rest: 5 Min. @ 50% FTP
Interval 3: 4x 20 sec. @ 160% FTP w/ 1:15 rest at 50%
Sweet Spot 3: 2 Min. @ 95% FTP
Interval 4: 4 x 20 sec. @ 160% FTP w/ 1:15 rest at 50%
Sweet Spot 4: 2 min @ 95% FTP
Cooldown: 7 Min. Decreasing from 75% to 25% FTP
WORKOUT DESIGNER
Chris is one of the resident cycling nuts at Doylestown Bike Works in Doylestown, PA. A passionate cyclist himself, Chris's primary focus is on helping people discover the joy and benefits of cycling and helping existing cyclists identify and achieve goals in their own cycling, whether it's riding in their first group ride, getting the edge on the competition in their next Ironman, or anything between. When he's not in the shop, Chris can be found working on finishing up a degree in Biology or racing Mountain, Road, Cyclocross, and even the occasional High-Wheel.
Doylestown Bike Works, located in Doylestown, PA is the premiere full-service cycling shop in southeast Pennsylvania. Covering everything from wheel building to custom fitting services, our community-focused approach provides something for every cyclist from the beginner to the elite. Stop on in next time you're in town and see what kind of fun we've got cooking!
Learn more at www.doylestownbikeworks.comOpens a new window
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
Week 6 of the Doylestown Bike Works winter training series and we're hitting the intervals! This week we're going to do four sets of Zone 6 Intervals with a short sweet spot segment in between. Come on out and join us! We've designed this workout to be challenging but well within reach for riders of all levels, and you can adjust the difficulty with the FTP bias if you want to go a little harder or easier!
Warmup: 7 Min, rising from 25% to 75% FTP
Interval 1: 5 x 20 sec. @ 150% FTP w/ 1 min. rest at 50%
Sweet Spot 1: 2 Min @ 90% FTP
Interval 2: 5 x 20 sec. @ 150% FTP w/ 1 min. rest at 50%
Sweet Spot 2: 2 Min. @ 90% FTP
Rest: 5 Min. @ 50% FTP
Interval 3: 4x 20 sec. @ 160% FTP w/ 1:15 rest at 50%
Sweet Spot 3: 2 Min. @ 95% FTP
Interval 4: 4 x 20 sec. @ 160% FTP w/ 1:15 rest at 50%
Sweet Spot 4: 2 min @ 95% FTP
Cooldown: 7 Min. Decreasing from 75% to 25% FTP
WORKOUT DESIGNER
Chris is one of the resident cycling nuts at Doylestown Bike Works in Doylestown, PA. A passionate cyclist himself, Chris's primary focus is on helping people discover the joy and benefits of cycling and helping existing cyclists identify and achieve goals in their own cycling, whether it's riding in their first group ride, getting the edge on the competition in their next Ironman, or anything between. When he's not in the shop, Chris can be found working on finishing up a degree in Biology or racing Mountain, Road, Cyclocross, and even the occasional High-Wheel.
Doylestown Bike Works, located in Doylestown, PA is the premiere full-service cycling shop in southeast Pennsylvania. Covering everything from wheel building to custom fitting services, our community-focused approach provides something for every cyclist from the beginner to the elite. Stop on in next time you're in town and see what kind of fun we've got cooking!
Learn more at www.doylestownbikeworks.comOpens a new window
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
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.