The Innovation Cycling -  Time for the hurt box is a training ride is 10 laps of the Volcano circuit with each second lap being a team time trial aiming to have laps in the low 5 minutes.
 
Everyone in the group needs a turn on the front, with front riders pushing approx 5w/kg for 5 minutes and drafters around 4 - 4.5.
 
We will regroup after each lap for a rest lap at 3 - 3.5w/kg as this is a team training ride and low times rely on big draft.
 
The last lap will be a race, so all behind me as we finish the 9th lap which will be a rest lap, then ""unleash the demons"" on the last lap.We will all push and motivate each other whilst having a bit of banter. The aim of this is to ride together and hurt together, lift the level and go faster.
The key with this is to moderate speed and stay with the group, stronger riders go on the front to enable draft for the back. We will rest on the rest laps slower if we need to regroup.
 
And remember this is a training ride aimed to push and make you pop, if you pop rejoin on the rest lap and prepare to hurt again.
 
Pace Guidelines
 
•       ·Warmup pace - 3.2
•       Rest Laps - 3.0 - 3.5
We will aim to regroup after each timed lap.
 
Use the INC (Innovation Cycling) acronym in your Zwift name so that we can identify you.