Sunday, July 22nd
10:20AM GMT
Tri-Focused 70.3 Ramps
Group Workout
event-snapshot
EVENT DESCRIPTION
ABOUT THIS WORKOUT

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

This workout is designed to train your ability to change power and to surge and recover. It makes use of varying duration ramps to lift the power progressively within each block. The warm-up includes some high effort sprint surges to get the legs primed for a workout that is anything but "steady."

The first set is a series of 3 high-effort ramps with aerobic ramp recoveries. 30 seconds building in the anaerobic zone (125->150% FTP) with the recoveries then being 90 second ramps from 70-80% FTP. These high effort surges mimic the early intensity of races where jockeying for position often happens out of the swim.

The main set consists of two rounds of three pairs of ramps. The opening ramp is 1 minute from 100-125% FTP, right at the top end of the aerobic zone. Then the recovery brackets typical 70.3 power - from 80%-90% FTP - over 4min.

All sets have 4min easy spinning between.

WORKOUT DESIGNER

Jordan Rapp is the 2011 ITU Long Distance World Champion and a 6x IRONMAN® champion. A mechanical engineer from Princeton University, where he was a lightweight rower, Jordan brings technical precision to all aspects of the sport. He now works as a Game Designer at Zwift.

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