ABOUT THIS WORKOUT

Getting Through

The intervals gets harder but shorter through your Anaerobic threshold (AT), your FTP. It's kind of a classic workout with longer intervalls but with the precision of Watt based training. The workout is for you who needs to hold back from all competitions in Zwift but still wants a good conditioning of heart and muscles. It will also be a good place to start progressing your FTP following my Thursdays this winter. Hoping to be your guide this winter for that matter.

The name of the game: Group FTP
GWO FTP
Warm Up 300s
Pre Heating
300s 95%
120s 70%
120s 110%
45s 120%
90s 60%
60s 115%
30s 130%
360 50%
Test
300s 95%
300s 110%
200s 95%
415s 95%-130%
Rest
300s 80%-25%

WORKOUT DESIGNER

Mattias Thyr, a former elite rider who strive to draw the perfect Workout. He has been a bike racer since 1993 and Zwifing for about 100hours and progressing as a level 20 rider. Cyclocross Masters is where he puts his own cycling time outside Zwift.

He has been coaching, racing and training with heart rate zones and have successfully implemented it with the new possibilities in Watt based training.

"Race will happen" - Mattias Thyr

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