ABOUT THIS WORKOUT

Warm up
5 min with 4min build to threshold and 3min easy.
MS1 is 3x(90seconds @ 120%FTP, 2:30 rest ) + 5min threshold build + 3min easy,
MS2: 3x( 60sec @ 140% FTP, 2:00 rest) + 5min threshold build + 3min easy,
MS3: 3x(30sec @ 160% FTP, 1:30 rest) + 5min threshold build.
Cool down is 5min

WORKOUT DESIGNER

Head coach of the Guelph Development Squad, Dominika Jamnicky is a two-time Canadian Elite Triathlon National medalist (2016 - Silver, 2017 - Bronze). Over her career in triathlon, Domi has numerous Continental Cup podiums, top ten performances at the World Cup level and risen to top 35th ranked in the world. Assistant coach, Kyle Boorsma provides oversight for cycling specific programming. Kyle is an Exercise Physiologist by profession and an elite amateur cyclist for Toronto Hustle.

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