Rozgrzewka - stopniowy wzrost intensywności, kadencja w zakresie 85-95
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2x10min wysiłku na poziomie FTP w kad. 85-90. Na końcu każdej minuty wykonujesz tutaj 10-sekundowy sprint submaksymalny (ok. 200% FTP) na siedząco. Pamiętaj, aby podczas takiego sprintu spiąć mocno mięśnie rąk, brzucha i pleców.
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3min rozjazdu, aktywna regeneracja S1, kadencja komfortowa.
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2 serie 3minutowych wysiłków, z czego co 30sek jedziesz na poziomie 160% FTP - 30% FTP itd. cały czas. Pomiędzy seriami 3min w S1 w kadencji komfortowej.
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Na koniec treningu rozjazd S1.


EN:
Way2Champ - Build Your Form for 2020!
Over the next 10 weeks, we will go through exercises shaping the oxygen, mixed, threshold and anaerobic training. The goal is to increase your form for the 2020 season by shaping all the necessary cycling drills. Workouts are available to anyone who feels rested and ready for autumn and winter preparations. We ride together, each one on his/her own power ranges. Welcome!

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.

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