ABOUT THIS WORKOUT

The workout is 120min and starts with a 15min warmup. The WO consists of three main blocks. The first two blocks are 2x30min of SST with a variety of load and cadence. The main purpose of this block is to wear you out ;)

The last block is 3x5min where the first minutes is high intensity at 125% of ftp, directly followed by 4min 90% of ftp forcing you to recover near threshold. In a worn-out state these intervals will stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainly these sessions will increase your Aerobic threshold and give you the base to develop your FTP and and VO2max capacity on other more high intensity sessions. (Check out or SZR Aktivitus sessions on Thursdays around 19.00.)

WORKOUT DESIGNER

The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Test Clinic and Coaching in Stockholm, Sweden. Johan have 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.

The goal with these sessions are higher Aerobic threshold (LT), better aerobic performance and endurance. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.

Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 3 to 5h low intensity ride without any plan.

More information about training and performance-testing at our website: www.aktivitus.seOpens a new window

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