ABOUT THIS WORKOUT

Welcome to Week 3 of the Doylestown Bike Works winter training series! This week we're going to expand a bit on last week's endurance boosting workout with a series of intervals designed to simulate tackling short climbs. Whether you're an experienced rider or new to the sport, this is a great 57 minute workout that can help with getting used to pacing up short climbs and powering over the top! After a warmup into a short Zone 5 effort to get the heart pumping, we'll be starting each of three "climbs" by pacing through a Zone 2 effort (75% of FTP) right up to threshold (100% FTP) and finishing each climb with a burst over the top with a short Zone 6 effort (150% FTP). This last burst will push you into the red, so feel free to stand up! After each "hill" we'll have a two minute recovery simulating a descent on the back side. The second set of hills after a five minute recovery will be two slightly longer efforts riding at a steady Zone 3 (85% FTP), into a Zone 5 (110% FTP) just over threshold, and surging over the top again at Zone 6 (150% FTP) followed by a two minute Zone 1 recovery. As always, we've got a great group of very supportive riders of all levels, come join in the fun!

Note: This is designed as an anyone-friendly workout, if you're up for more intensity, feel free to crank it up using the FTP Bias controls!

Warmup: 5 Min. Progressing from Zone 1 to Upper Zone 2
Interval 1: 1 Min., 30 Sec. Zone 5 (110% FTP), 2 Min. Zone 1 Recovery
Interval 2: 3 x 2 Min. Zone 2 (75% FTP), 3 Min. Zone 4 (100% FTP), 15 Sec. Zone 6 (150% FTP), 2 Min. Recovery
Rest: 5 Min. Zone 1 (50% FTP)
Interval 3: 1 x 5 Min. Zone 3 (85% FTP), 2 Min. Zone 5 (110% FTP), 15 Sec. Zone 6 (150% FTP), 2 Min. Recovery
1 x 5 Min. Zone 3 (85% FTP), 2 Min. Zone 5 (110% FTP), 30 Sec. Zone 6 (150% FTP), 2 Min. Recovery
Cooldown: 5 Min. Decreasing from Zone 2 (75% FTP) to Zone 1 (25% FTP)

WORKOUT DESIGNER

Chris is one of the resident cycling nuts at Doylestown Bike Works in Doylestown, PA. A passionate cyclist himself, Chris's primary focus is on helping people discover the joy and benefits of cycling and helping existing cyclists identify and achieve goals in their own cycling, whether it's riding in their first group ride, getting the edge on the competition in their next Ironman, or anything between. When he's not in the shop, Chris can be found working on finishing up a degree in Biology or racing Mountain, Road, Cyclocross, and even the occasional High-Wheel.

Doylestown Bike Works, located in Doylestown, PA is the premiere full-service cycling shop in southeast Pennsylvania. Covering everything from wheel building to custom fitting services, our community-focused approach provides something for every cyclist from the beginner to the elite. Stop on in next time you're in town and see what kind of fun we've got cooking!

Learn more at www.doylestownbikeworks.comOpens 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