ABOUT THIS WORKOUT

This workout focuses on building FTP. By working on variations just below and at FTP, as well as longer blocks targeting steady power just below FTP (95%), also known as Sweet Spot, athletes get the same benefits of working at FTP but in a way that is less taxing to the legs.

1x5 min alternating 1 min @ 80% of FTP and 1 min @100% of FTP. Rest 5 min.
2x5 min @ 95% of FTP, 5 min rest in between.
Repeat 1x5 min alternating 1 min @ 80% of FTP and 1 min @100% of FTP.

Workout Designer: Theia Friestedt, USA Cycling Certified Coach, TRX Coach and yoga enthusiast. While focusing primarily on cycling, Theia brings a holistic view into coaching her athletes by combining her extensive knowledge and experience in other disciplines to help athletes develop strength, stability and mobility. Theia provides group and individual coaching through the Endurance Lab (www.endurancelab.fitOpens a new window), and leads rides, races, and workouts in Zwift.

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. Zwift Group Workouts are rated ""E"" for everyone.

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