WORKOUT DESCRIPTION

This is a pedaling skills workout. High cadence develops pedaling efficiency and delays glycogen depletion, delaying fatigue. Single-legged pedaling drills develop a balanced pedal stroke and increased muscular engagement around the pedal stroke.

The main set consists of 10x2 minutes high cadence @ 100+ rpms at 85% of FTP, with 1 minute rest between intervals. We end the workout with 4x1 min single legged drills at 60% of FTP.

Do not use ERG mode for this workout. Focus on core engagement and smooth and round pedal strokes, with no dead spots. Make the pedaling as fluid as possible..

WORKOUT DESIGNER

Ian Murray / Evil Elf Racing. Offering both single sport and multiple sport coaching plans. EER exists to help you achieve your goals with their data-driven training methods allow for targeted workouts that seek to develop a specific physiologic response without preventing you from having a normal social and family life. More info at http://evilelfracing.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