Friday, February 23rd
10:40AM GMT
Zwift Fitness Zone 2 Ride + Leg Speed Session 3
Group Workout
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EVENT DESCRIPTION
ABOUT THIS WORKOUT

This is the first Phase of the ZF18 DPC Annual Coaching Series. Zwift Fitness has teamed up with professional coach Pav Bryan to bring you an exciting structured coaching series.

This 5-week block is about fat loss! We want you to be incredibly focused on your diet and intake. Don't starve yourself, eat enough of the right foods.

All the workouts in this phase can be done in a fasted (or semi-fasted state). Start by simply having a protein shake (low carb) for breakfast, then progress onto no breakfast, with the final push being a low carb dinner the night before (ensure that you eat enough food, just focus more on protein and healthy fats)

The goal of this session is to increase leg speed and efficiency.

10min WU
2x 13min blocks 70% FTP. Cadence target should be that of +5 on your last FTP test
2x 2min blocks at 70% at Max rpm
1x 5min block at 55% consistent +5 spinning
10min CD

WORKOUT DESIGNER

Pav Bryan, Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Pav has over 6 years Cycling Coaching and is responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.
Pav loves donating his time to his local British Cycling Go-Ride club and nurturing the future of the sport. Pioneering the Truly Personal Coaching philosophy has seen his popularity among amateur athletes sore.

For more info head to
https://directpowercoaching.com/Opens a new window
www.facebook.com/groups/zwiftfitness/Opens a new window

Phase 1 workouts can be viewed at https://whatsonzwift.com/workouts/zf18-direct-power-coaching-phaseOpens a new window-1


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