Sunday, January 21st
6:10AM GMT
SZR Aktivitus Group Workout
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
Aktivitus – Anaerobic endurance and base training - 12 weeks of designed effective 2h-sessions for improved cycling endurance.
The workout is 120min and starts with a 15min warmup. Two blocks of 20min SST (Sweetspot training high/low to wear us out. Main block of 30min 30/60 at 150% of FTP (rest at 30% of FTP). The feeling in the legs during the last bit of every 30sek interval should be extremely demanding. The rest of 60s should be well recovering and relaxing. The high intensity (at low lactic acid levels) in this block creates a lack of oxygen in your muscles (without wearing you out totaly) which triggers an increased oxygen transport in to the working muscles (Increases your aerobic endurance).
Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainly these sessions will increase your Aerobic threshold and give you the base to develope your FTP and and VO2max capacity on other more high intensity sessions. (Check out or SZR Aktivitus sessions on Thursdays around 19.00.)
The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Test Clinic & Coaching in Stockholm, Sweden. Johan has 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.
The goal with these sessions is higher Aerobic threshold (LT), better aerobic performance and endurance. 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. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.
Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 4 to 5h low intensity ride without any plan.
WORKOUT DESIGNER
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.
More information about training and performance-testing at our website www.aktivitus.seOpens a new window
Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate 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 training 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 can not be hold responsible.
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
Aktivitus – Anaerobic endurance and base training - 12 weeks of designed effective 2h-sessions for improved cycling endurance.
The workout is 120min and starts with a 15min warmup. Two blocks of 20min SST (Sweetspot training high/low to wear us out. Main block of 30min 30/60 at 150% of FTP (rest at 30% of FTP). The feeling in the legs during the last bit of every 30sek interval should be extremely demanding. The rest of 60s should be well recovering and relaxing. The high intensity (at low lactic acid levels) in this block creates a lack of oxygen in your muscles (without wearing you out totaly) which triggers an increased oxygen transport in to the working muscles (Increases your aerobic endurance).
Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainly these sessions will increase your Aerobic threshold and give you the base to develope your FTP and and VO2max capacity on other more high intensity sessions. (Check out or SZR Aktivitus sessions on Thursdays around 19.00.)
The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Test Clinic & Coaching in Stockholm, Sweden. Johan has 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.
The goal with these sessions is higher Aerobic threshold (LT), better aerobic performance and endurance. 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. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.
Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 4 to 5h low intensity ride without any plan.
WORKOUT DESIGNER
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.
More information about training and performance-testing at our website www.aktivitus.seOpens a new window
Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate 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 training 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 can not be hold responsible.
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
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.