ABOUT THIS WORKOUT

After a warm-up, we will move into 4x (15 minutes alternating between 2 minutes @80% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). Working in this way, above and below threshold, will improve your lactate tolerance as the workout progresses, as well as lactate shuttling ability as your body will metabolize the lactate created while working above your threshold. We will be mixing up the cadence and position on the bike throughout the course of the workout also to further challenge your basic skills and on-bike flexibility. Come and join us!

COACH'S BIO

Shayne holds a bachelors degree in Health Science in Professional Development and Advanced Patient Care, is a USA Cycling Level 1 (expert level) Certified Coach, a level 2 certified Training Peaks coach, a USA Cycling certified power based training coach, USA Olympic Committee Safe Sport Certified, and a licensed physical therapist assistant. He is also the creator of Zwift's "Build Me Up" Flexible Training Plan. He can be contacted directly via info@gaffneycyclingcoaching.com for any cycling or training related questions.

For more information on GC Coaching, please visit www.gaffneycyclingcoaching.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