Tuesday, March 13
6:00 PM UTC
Kristin Armstrong's Strength Endurance Workout
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
In this session, you’ll work on leg strength by dropping your cadence, forcing you to a smooth pedal stroke while having to push harder on the pedals. This workout is a great way to gain sport specific strength. This workout significantly improved my time trialing as well as my ability to ride in the wind and flats. The key is to find the low cadence (55- 70rpms) that is right for you and still allows for a smooth pedal stroke. Half way through this workout you will begin feeling the muscular fatigue. Today is not about producing high power but rather working on your strength while in Zone 3/Tempo zone.
ABOUT KRISTIN ARMSTRONG
Kristin Armstrong is the most decorated U.S. women’s cyclist of all time. She is a 4x Olympian, 3x Olympic Gold Medalist, 2x World Champion & 6x U.S. National Champion.
Kristin made Olympic history in Rio by being the only U.S. female athlete to win the same event in three consecutive Olympic Summer Games – 2008-2012-2016. She also because the oldest cyclist in history to win an Olympic medal when she won gold in Rio, one day before her 43rd birthday.
She graduated from the University of Idaho with a B.S. in Exercise Physiology. Since retired she spends her time being a mom, public speaking, coaching and recently has accepted the role of high-performance director at USA Cycling guiding our next generation.
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
In this session, you’ll work on leg strength by dropping your cadence, forcing you to a smooth pedal stroke while having to push harder on the pedals. This workout is a great way to gain sport specific strength. This workout significantly improved my time trialing as well as my ability to ride in the wind and flats. The key is to find the low cadence (55- 70rpms) that is right for you and still allows for a smooth pedal stroke. Half way through this workout you will begin feeling the muscular fatigue. Today is not about producing high power but rather working on your strength while in Zone 3/Tempo zone.
ABOUT KRISTIN ARMSTRONG
Kristin Armstrong is the most decorated U.S. women’s cyclist of all time. She is a 4x Olympian, 3x Olympic Gold Medalist, 2x World Champion & 6x U.S. National Champion.
Kristin made Olympic history in Rio by being the only U.S. female athlete to win the same event in three consecutive Olympic Summer Games – 2008-2012-2016. She also because the oldest cyclist in history to win an Olympic medal when she won gold in Rio, one day before her 43rd birthday.
She graduated from the University of Idaho with a B.S. in Exercise Physiology. Since retired she spends her time being a mom, public speaking, coaching and recently has accepted the role of high-performance director at USA Cycling guiding our next generation.
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
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.