ABOUT THIS WORKOUT

Join the Vixen (good) Vibe Tribe each Sunday for a group workout aimed at increasing your endurance at tempo to get you ready for your next century/fondo or endurance rides/races. The workouts will be progressive over time, adding a little more saddle time each week. We will build through March to 3 hours. The workouts will be structured so you can join for all, or part of them, depending on your schedule.

The focus of this workout is to build endurance while simulating an outside ride. The pillars of this week’s workout are 5x10min sets at tempo/Z3 broken up with 2 strenuous climbs at Z4, and followed by 10min at tempo. Each set of Z3/tempo intervals has a 1min Z5 surge to kick it off and the cadence will vary throughout.

After warm up, 5 sets as:
1min surge at Z4
10min Z3/Tempo at 95 rpm
2min Z4 climb 75 rpm
2min Z2 85 rpm recovery
2min Z4 climb 75 rpm
3min Z1 Recovery
10min Z3/Tempo at 95rpm

WORKOUT DESIGNER

Beth York is a cyclist, triathlete and a fitness trainer who applies power based training in her programs. She fell in love with leading workouts leading the weekly sprint workout for Zwift Academy, and later fell in love with Zwift Racing. She is executive producer for Zwiftwatch.tv.

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