ABOUT THIS WORKOUT

This is a day prior or race day bike specific 35 min warm up. That will ready you for Triathlon and/or Zwift racing. Once the warm up is complete, you'll be ready to race. But we'll continue the workout to test how the warm-up readies you for some all out efforts.

5min of 75-112% of FTP
5min of 65-92% of FTP
5min of 75-100% of FTP

IF you ARE racing this weekend. Do the sets as 75/65/75% of FTP.

IF you are NOT racing this weekend. Sets are:
102-112% of FTP
88-92% of FTP
100% of FTP.

Cool down to follow.

This workout comes from Slowtwitch regular and Ride Leader Lawrence Landrigan.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Slowtwitch_Indoors_-_Group_Workout_Series_on_Zwift_P6533129Opens 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