Tuesday, November 27
7:10 PM UTC
RCC Training Camp 2018 #4: Spiked Zone 3 Workout
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
Welcome to the Rapha Cycling Club Training Camp workout #4. This 'Spiked Zone 3' session requires you to complete 3 x 10 minute blocks of Zone 3, with a 30 second 'spike' in effort in to Zone 5, every 2 minutes. This is a really good session for developing your aerobic base or general sense of fitness and can be slotted in to most training plans at any time of year.
ERG mode is recommended.
WORKOUT DESIGNER
Matt Rowe - Heavily involved in cycling for the past 25 years, Matt represented Great Britain at the Junior World Championships before graduating to the pro ranks. Matt draws on his extensive race experience to help amateur cyclists around the world achieve their personal goals.
RAPHA CYCLING CLUB
The Rapha Cycling Club (RCC) is a global community of more than 13,000 cyclists brought together by a love for the road. With 22 city chapters and an international contingent, the RCC has members all over the world. Membership benefits include access to the finest club kit, weekly rides, special trips and social events, as well as a host of exclusives such as subsidized Canyon bike hire, discounted Zwift membership, and a dedicated smartphone app.
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.
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
#rcc2018
Welcome to the Rapha Cycling Club Training Camp workout #4. This 'Spiked Zone 3' session requires you to complete 3 x 10 minute blocks of Zone 3, with a 30 second 'spike' in effort in to Zone 5, every 2 minutes. This is a really good session for developing your aerobic base or general sense of fitness and can be slotted in to most training plans at any time of year.
ERG mode is recommended.
WORKOUT DESIGNER
Matt Rowe - Heavily involved in cycling for the past 25 years, Matt represented Great Britain at the Junior World Championships before graduating to the pro ranks. Matt draws on his extensive race experience to help amateur cyclists around the world achieve their personal goals.
RAPHA CYCLING CLUB
The Rapha Cycling Club (RCC) is a global community of more than 13,000 cyclists brought together by a love for the road. With 22 city chapters and an international contingent, the RCC has members all over the world. Membership benefits include access to the finest club kit, weekly rides, special trips and social events, as well as a host of exclusives such as subsidized Canyon bike hire, discounted Zwift membership, and a dedicated smartphone app.
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.
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
#rcc2018
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.