Monday, March 5th
8:10PM GMT
road.cc & CycleOps Hammer Time Series: Increasing FTP Group Workout
Group Workout
EVENT DESCRIPTION
Join us for the third in our series of eight road.cc / CycleOps Hammer Time rides. This one's a group workout around the Richmond flat loop.
ABOUT THIS WORKOUT
Stepped efforts above FTP
Your FTP is only half the story, so for this workout it's time to get used to working well above your threshold power. After a warm-up the session starts with two sets of ramped efforts, rising in intensity from 100% to 150% and decreasing in duration from two minutes to 30 seconds. You get a 30-second rest between each effort and a four-minute break between them.
The final set is a pyramid effort, working up to 150% and then back down the other side to 100%. Your FTP effort at the end will feel like a nice break by then! These are the kind of digs you'll need to put in to stay with other riders on a climb, for example, when the pace and effort ebbs and flows. Recovery in the short breaks is key.
RIDE WITH US AND WIN A £999 CYCLEOPS HAMMER TRAINER!
If you complete one series ride and our Fondo on 23 April you could be in with a chance of winning a CycleOps Hammer trainer worth £999! See http://road.cc/hammertimeOpens a new window for full terms and conditions
JOIN US LIVE ON FACEBOOK
We'll be streaming this workout live on facebook too - head to https://www.facebook.com/roadccOpens a new window to follow the stream.
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
ABOUT THIS WORKOUT
Stepped efforts above FTP
Your FTP is only half the story, so for this workout it's time to get used to working well above your threshold power. After a warm-up the session starts with two sets of ramped efforts, rising in intensity from 100% to 150% and decreasing in duration from two minutes to 30 seconds. You get a 30-second rest between each effort and a four-minute break between them.
The final set is a pyramid effort, working up to 150% and then back down the other side to 100%. Your FTP effort at the end will feel like a nice break by then! These are the kind of digs you'll need to put in to stay with other riders on a climb, for example, when the pace and effort ebbs and flows. Recovery in the short breaks is key.
RIDE WITH US AND WIN A £999 CYCLEOPS HAMMER TRAINER!
If you complete one series ride and our Fondo on 23 April you could be in with a chance of winning a CycleOps Hammer trainer worth £999! See http://road.cc/hammertimeOpens a new window for full terms and conditions
JOIN US LIVE ON FACEBOOK
We'll be streaming this workout live on facebook too - head to https://www.facebook.com/roadccOpens a new window to follow the stream.
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.