ABOUT THIS WORKOUT
Whether it's for cyclo-cross, track, circuit racing or just boosting your ability to go hard, recover and go again, minute on and minute off is a classic session.

The first few will probably feel quite easy but, as you deplete your anaerobic reserves and accumulate fatigue, they'll get harder and harder.

Drive hard out of the saddle to get up to speed, settle and hold.

Focus on smooth pedalling and minimise upper body movement.

If using heart rate and/or a "dumb trainer", simply go as hard as you can for each effort.
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