ABOUT THIS WORKOUT

Energy System: VO2max
Interval Type: 30/30
Work to Rest Ratio: 1:1
Training Stimulus: Cycling above your FTP increases short duration power and improves lactate clearing and buffering.

Each 30 second effort should be close to max followed by 30 seconds of easy spinning to recover before the next effort.

WORKOUT DESIGNER

Dylan Johnson is a CTS Expert Coach who has a B.S. in Exercise Science and coaches cyclists of all ability levels. Dylan has trained and raced for more than 10 years and was the youngest rider to win the National Ultra Endurance Series at 21 years old.

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