Community Workout Series

This Fall, we’re spotlighting some of the best community-created workouts on Zwift. Each featured session already has a loyal following—now we’re giving them a full day in the spotlight. Join in, discover something new, and train with some of the most passionate clubs on Zwift.

This special training session is part of Zwift’s Community Workout Series.
As the Mountain Massif club love to climb, this workout has been specifically designed to help improve your ability to make explosive efforts which will help when attacking, closing small gaps and maintaining contact on the smaller climbs when the w/kg increases. It is 40 minutes in duration, with lots of variety to keep you out of the saddle. It has been designed to be challenging, but not too difficult that you won’t be able to complete.
Created with the support of Matt Rowe, from Rowe & King Coaching, this structured training session is designed to help build endurance. 

Sessions details:
The session will consist of the following:

Warmup:
 5-minute warmup (gradual increase)
 8-minutes steady

Interval Set x 5:
 10 seconds @ 150% FTP
 1.50 minutes @ 90% FTP

Interval Set x 4:
 45 seconds @ 115% FTP
 2.15 minutes @ 65 – 80% FTP (increasing after each interval)

Interval Set x 1:
 30 seconds @ 130% FTP

Cool down:
 5-minute warm down
40:30 minutes in total.

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, follow on Facebook, Instagram (Mountain_Massif) and join our Zwift Club by clicking the following link https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens 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).