ABOUT THIS WORKOUT

This workout is for Tri Zwifters but all are welcome to join.

This is progressive set of 30s intervals with 1 min rest. After 3 rounds of 6 you get an extended break and then go back at it, picking up where you left off. Not a killer but you'll feel it at the end and recover fairly quickly.

4x30 sec @ 90, 100, 110, 120, 130, 140% FTP. All with 60sec recovery.

WORKOUT DESIGNER

Luke Dragstra is an ex-pro triathlete who has trained and raced around the world in many different programs and alongside some of the best athletes in the world. Luke is now based near Kalmar - the Ironman Capital of Sweden - and has been coaching a local squad as well as several online athletes for several years. He continues to train (often with his athletes) alongside the coaching and understands the difference between full-time pro-level training and getting the most of out of an amateur training regiment limited by work, family and other obligations.

He has had tremendous success and has relative newbie triathletes finishing top 5-10 in their age group at Ironman and half Ironman events.

More info at http://www.dragstras.com/coaching/Opens 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