ABOUT THIS WORKOUT
This is the fourth Phase of the ZF18 DPC Annual Coaching Series. Zwift Fitness has teamed up with professional coach Pav Bryan to bring you an exciting structured coaching series

The Goal Of This Session: is to develop muscular strength.

This 4 week block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

10min WU
6x 2.5min Z5 Intervals
5x 2.5min Recovery
5min CD
Stay seated throughout

In this session you’ll work on leg strength by dropping your cadence, forcing you to push harder on the pedals to hit the required power or heart rate.
This will encourage your leg muscles to adapt and grow stronger, and will pay dividends out on the road when climbing and you’re required to drop your cadence,
as it will increase the amount of torque you are able to produce.

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/Opens a new window
Stretching and foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIwOpens a new window)

Length: 43 Minutes

WORKOUT DESIGNER
Pav Bryan, Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Pav has over 6 years Cycling Coaching and is responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker. Pav loves donating his time to his local British Cycling Go-Ride club and nurturing the future of the sport.
Pioneering the Truly Personal Coaching philosophy has seen his popularity among amateur athletes sore.

For more info head to
https://directpowercoaching.com/Opens a new window
www.facebook.com/groups/zwiftfitness/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