ABOUT THIS WORKOUT
This is a great stepping stone to the classic 2 x 20 minutes sessions.

It'll teach you pacing at this key intensity but, with the efforts broken into shorter blocks, is more manageable and makes it easier to maintain good form.

Pace the efforts as evenly as possible, don’t go off too hard and maintain a consistent cadence.

Try to hold a stable racing position without excessive movement of the upper body.

Make sure you have a bottle of water to hand as these are fairly long efforts.

If using heart rate and/or a "dumb trainer", aim to hit and hold between mid Zone 3 and mid Zone 4.

This session has been taken from the 3 week free British Cycling training Plan that is available for download through our Insight Zone & TrainingPeaks on the British Cycling website. British Cycling Members receive a 20% discount. Find the plans at: www.britishcycling.org.uk/knowledge/training-plansOpens 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.

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