Thursday, May 24th
9:15AM GMT
Endurance Lab Taj Mahal
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
This workout consists of three pyramids focusing on sweet spot to brief periods of VO2, and tempo to threshold. It is aimed at building torque and power, while training the legs to absorb rapid changes in power.
Keep the cadence above 80-85 rpms throughout the workout.
Main set:
5.5 min VO2 pyramid - 30 second intervals from 90% to 115% and back to 90% of FTP.
21 min Sweet Spot pyramid - 2 min intervals from 65% to 110% and back to 65% of FTP.
Repeat 5.5 min VO2 pyramid
WORKOUT DESIGNER
Theia Friestedt, USA Cycling Certified Coach, TRX Coach and yoga enthusiast. While focusing primarily on cycling, Theia brings a holistic view into coaching by combining her extensive knowledge and experience in other disciplines to support new and experienced athletes. Theia provides group coaching through the Endurance Lab (www.endurancelab.fitOpens a new window) and leads rides, races, and workouts in Zwift. You can catch Theia live at the Chat and Chill ride every Monday. Check out also the Endurance Lab weekly podcast, Coaches Corner, and join the Endurance Lab forum at discuss.endurancelab.fit.
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
This workout consists of three pyramids focusing on sweet spot to brief periods of VO2, and tempo to threshold. It is aimed at building torque and power, while training the legs to absorb rapid changes in power.
Keep the cadence above 80-85 rpms throughout the workout.
Main set:
5.5 min VO2 pyramid - 30 second intervals from 90% to 115% and back to 90% of FTP.
21 min Sweet Spot pyramid - 2 min intervals from 65% to 110% and back to 65% of FTP.
Repeat 5.5 min VO2 pyramid
WORKOUT DESIGNER
Theia Friestedt, USA Cycling Certified Coach, TRX Coach and yoga enthusiast. While focusing primarily on cycling, Theia brings a holistic view into coaching by combining her extensive knowledge and experience in other disciplines to support new and experienced athletes. Theia provides group coaching through the Endurance Lab (www.endurancelab.fitOpens a new window) and leads rides, races, and workouts in Zwift. You can catch Theia live at the Chat and Chill ride every Monday. Check out also the Endurance Lab weekly podcast, Coaches Corner, and join the Endurance Lab forum at discuss.endurancelab.fit.
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.