ABOUT THIS WORKOUT

The first in a series of workouts set by Luke McKenzie and brought to you by WYN Republic. This 60 minute workout is a ladder of increasingly hard intervals but each set becomes a little shorter. In total there are 30 minutes of intervals starting with 3 x 4 mins at 90% FTP and with the final 1 minute efforts peaking at 120%. This workout should be a solid effort but if your FTP is correct it should be achievable.

WORKOUT DESIGNER

Luke McKenzie is an Australian professional triathlete and co-founder of WYN Republic. Luke is a multiple Ironman champion and in 2013 he finished second at the Ironman World Championships in Kona, Hawaii. He is also the race director of the Island House Invitational Triathlon in the Bahamas.

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