Every Thursday, our Training Members are guided by Coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : Zwift Race Attack Simulations & Sprints

Start with a good warm up. 5 mins riding easy, a 5 min ramp tho threshold and then 4 mins recovery.

The main working block is 4x3 mins at top end threshold. At the start of each 5 min effort, sprint for 20s (erg mode off for the sprint so you can give max effort) before settling back into threshold for the remainder. 4 mins easy soft pedalling, riding super easy to recover in between.

After the final recovery, we go straight into 20/40s. Turn erg mode off so you can give max efforts for each 20s and then spin super light to recover for 40s.

Cool down, ride easy for 7+ mins to finish.

This session is to simulate both the hard start at the beginning of an Zwift race, attacks during races where it’s a max effort followed by high a intensity effort, before backing off to recover and then go again, and then sprinting at the end of the race when your legs are fatigued.