ABOUT THIS WORKOUT

This is a strength building session. Increasing the time spent under load. Low cadence intervals targeted at torque generation. 

Think of this like a gym session on the bike.

Warm up well, then complete the blocks, with 3 minutes recovery between each interval. 

The interval durations are:

4 / 6 / 8 / 6 / 4 minutes (3 minute recovery)

You should aim to hold 65-75 rpm for each interval. The recovery and rest of the ride can be any cadence.

ABOUT THE TEAM DIDATA GROUP WORKOUTS

Train alongside the pros from Team Dimension Data for Qhubeka. Three types of workouts designed by team coaches will help bring your fitness to the next level. High intensity efforts will boost your speed. Threshold sessions will prep you for the upcoming racing season or summer events. And strength sessions will help ride stronger for longer. Just because you're not a pro, doesn't mean you can't train like one.

WORKOUT DESIGNER

This session was designed by Elliot Lipski. Elliot previously worked at TrainSharp Coaching where he designed the 2017 Zwift Academy workout program. He is now a coach for the Team Dimension Data U23 team.

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