ABOUT THIS WORKOUT

WU: 7 minute warm-up at L2 Endurance (Power Z2, HR Z2, RPE 2-3)
-----
MS1: 2x5 minutes at L3 Tempo (000w-000w) with self-selected cadence with 3 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3) between each.
-----
MS2: Then a pyramid of effort. 2 min with watts at L4 Threshold (Power Z4, HR Z4, RPE 4-5) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
-----
2 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3) .
-----
1 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 1 minute rest at Endurance (Power Z2, HR Z2, RPE 2-3).
-----
2 min with watts at L5 VO2 (Power Z5, HR Z5, RPE 6-7) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
-----
2 min with watts at L4 Threshold (Power Z4, HR Z4, RPE 4-5) with 2 minutes rest at Endurance (Power Z2, HR Z2, RPE 2-3).
-----
3 minutes easy with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3) .
-----
MS3:Finish with 7x1 minute hard efforts with watts at L3 Tempo (Power Z3, HR Z3, RPE 3-4)! Keep cadence over 100, but all with effort. FOCUS on pedaling smoothly. 1 minute rest in between efforts at Endurance (Power Z2, HR Z2, RPE 2-3)
-----
CD: 5 minutes cool-down with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2)

Predicted TSS= 76, IF= .85

WORKOUT DESIGNER

Chris Myers, PhD. Peaks Coaching Group.

Chris started endurance sports during high school. He performed his first sprint triathlon at the age of seventeen in Dayton, Ohio, and did triathlons for recreation during his early years, but he didn't get serious about endurance sports until he went to college. In 2002 Chris joined the cycling team during his sophomore year at his alma mater, United States Military Academy. That was the point he began to grow as a cyclist. Chris started as a Men's C road racer, and by his senior year in 2004, he'd become a Men's A road racer and co-team captain.

Upon graduation, Chris moved to Germany and began racing on the military and German road and mountain bike circuits. He started as a USAC Level 3 road and mountain bike racer and was able to upgrade to a Level 2 road and Level 1 mountain biker. Ib 2008 he began racing with pro-level teams in Germany and had many top-twenty finishes in various criteriums, road races, and mountain bike races. Chris competed in USAC Masters Nationals Road Race and Criterium, and in the USA Crits Hyde Park race. During the 2010 and 2011 race seasons, he began focusing on triathlons and competed in all categories ranging from sprint to Ironman distances.

After his second deployment to Iraq in 2008, Chris decided he wanted to become a coach and help other cyclists and triathletes attain their goals. Chris began coaching in late 2008 with a small group of active duty military athletes ranging from serious Category 1 road and mountain bikers and triathletes to the club racers wanting to stay with the group. He was able to assist athletes to achieve their goals and improve as a cyclist or triathlete.

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