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.

ABOUT THIS WORKOUT

This workout is for Tri Zwifters but all are welcome to join. Focused low-cadence intervals bracketing goal 70.3 power. Build from sub-70.3 power to just above 70.3 power all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up.

The power here shouldn’t be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.

During the warm-up, don’t worry about anything other than getting the legs firing. We’re not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.

The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

Just nice and relaxed open cool-down to finish.

Length: 60 minutes

Workout Designer: Jordan Rapp has been a professional triathlete for over 10 years. He 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 works as the Chief Technology Officer for Slowtwitch.com, the leading triathlon website in the world, and has written featured technical columns for both Slowtwitch.com and LAVA magazine, the leading triathlon print publication. He burst onto the scene in 2009 with victories at both IRONMAN® Canada and IRONMAN® Arizona. In 2010, he was the victim of a near fatal accident while riding his bike when he was hit by a car and left for dead. Storming back in 2011, he won the inaugural Leadman Epic 250 in Las Vegas, IRONMAN® Canada, and the ITU Long Distance World Championships in Las Vegas and was the recipient of the 2011 USA Triathlon Inspirational Comeback award & the USOC Athlete of the Month for November 2011. In 2012, he won IRONMAN® Texas and the North American IRONMAN® Championships in New York City and was named USA Triathlon’s “Non-Drafting/Non-Olympic Male Athlete of the Year.” Most recently, he won the 2015 IRONMAN® Mont-Tremblant. He now works as a Game Designer at Zwift.

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-