Thursday, November 23rd
6:15PM GMT
SZR Group Workout by Aktivitus
Group Workout
EVENT DESCRIPTION
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.
ABOUT THIS WORKOUT
Aktivitus - Base, Performance & Racing - 16 weeks of base building preparation.
Priority is building strength, endurance and performance using tools like FTP, VO2max, explosive strength and lactic tolerance combined with pedaling technique.
The workout is 60 minutes and, after 10 minutes of warmup, we start with a block of strength intervals of about 15 minutes just below FTP, ending with a 5 minutes high-speed cadence exercise above FTP . A short rest and then a new block of 2x5min just below FTP with each interval starting 30% -40% over FTP. Rest and then finish with 2 min attack cycle again followed by 4 min just below FTP and 30 sec ALL-OUT. And then a cool down.
The point is to spend time around Anaerobic Threshold (AT) and a bit on VO2max, including pedal technique / strength and stress the body to recover just below AT. This mimics raceprofile requirements where you can never rest on low watts and you often get attacked hard for 1-2 minutes and then recovers . The workout creates stimuli on VO2max, AT and even aerobic threshold (one level where the body burns the most fat).
The workout is designed by Mattias Lundqvist, Test & Training Manager at Aktivitus Test Clinic & Coaching. Mattias has experience from 20 years of road cycling, CX and MTB and 15 years of experience in professional coaching and physiological tests through Aktivitus Test Clinic & Coaching.
The goal is higher FTP, better endurance around FTP and the ability to sustain longer time above anaerobic threshold. This ride can be done one, two but no more than three times a week for recreational cyclists. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added.
This concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching witch is Sweden’s largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.
Aktivitus works with endurance and performance in sports like cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes competing in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. This is a standard program, "One size fits all". To get the best out of your pressures training hours we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus cannot be hold responsible.
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-
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.
ABOUT THIS WORKOUT
Aktivitus - Base, Performance & Racing - 16 weeks of base building preparation.
Priority is building strength, endurance and performance using tools like FTP, VO2max, explosive strength and lactic tolerance combined with pedaling technique.
The workout is 60 minutes and, after 10 minutes of warmup, we start with a block of strength intervals of about 15 minutes just below FTP, ending with a 5 minutes high-speed cadence exercise above FTP . A short rest and then a new block of 2x5min just below FTP with each interval starting 30% -40% over FTP. Rest and then finish with 2 min attack cycle again followed by 4 min just below FTP and 30 sec ALL-OUT. And then a cool down.
The point is to spend time around Anaerobic Threshold (AT) and a bit on VO2max, including pedal technique / strength and stress the body to recover just below AT. This mimics raceprofile requirements where you can never rest on low watts and you often get attacked hard for 1-2 minutes and then recovers . The workout creates stimuli on VO2max, AT and even aerobic threshold (one level where the body burns the most fat).
The workout is designed by Mattias Lundqvist, Test & Training Manager at Aktivitus Test Clinic & Coaching. Mattias has experience from 20 years of road cycling, CX and MTB and 15 years of experience in professional coaching and physiological tests through Aktivitus Test Clinic & Coaching.
The goal is higher FTP, better endurance around FTP and the ability to sustain longer time above anaerobic threshold. This ride can be done one, two but no more than three times a week for recreational cyclists. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added.
This concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching witch is Sweden’s largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.
Aktivitus works with endurance and performance in sports like cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes competing in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. This is a standard program, "One size fits all". To get the best out of your pressures training hours we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus cannot be hold responsible.
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.