ABOUT THIS WORKOUT

This Velocious Endurance Coaching (VEC) workout is designed to help build strength and FTP by blending some big gear grinders with change of pace SST work via SST pyramid building. The workout is simple enough, starting out with a 10 minute warm up featuring 3 x 45 seconds fast pedals. Once warmed up, we start with a short set of big gear grinders then transition into 2 x 22 minutes of SST on/off pyramids. A short cool down will help you flush the system and get ready for tomorrow's workout.

This workout is part of the VEC guided trianing plan program, to learn more about this program, visit us at https://www.velociouscyclingadventures.com/coach-guided-training-programOpens a new window

WORKOUT TIPS

We suggest warming up on the trainer for 5-10 minutes before workout start. Also, most people have a lower FTP indoors than outdoors, try lowering your FTP 5-15 watts for a better workout experience.

WORKOUT DESIGNERS

Tim Cusick - Tim is a USA Cycling coach with more than 15 years experience coaching professional and amateur athletes. A multi-time coach “Coach with Distinction", Tim has coached professional World and National Champions including multi-time World and National Champion Amber Neben. Tim is also the TrainingPeaks WKO4 Product Development Leader.

Brig Brandt - Brig is a USA Cycling level 1 and power certified coach who has earned USA Cycling's "Coach with Distinction" the last two years for his commitment to continuing education. He has had the pleasure of coaching multiple Masters National Champions as well as elite athletes to podium finishes.

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