ABOUT THIS WORKOUT

This 4th workout from the Zwift Academy program is focused on anaerobic power. Developing your anaerobic power doesn't always come from sprinting. Increasing your anaerobic power capacity can be done in a number of ways. This session explores some options. They all require maximum effort and maximum suffering!

On a smart trainer, this workout is best done with ERG mode off for the hard efforts. This enables you to give 100% without the trainer interfering. You can toggle ERG mode on and off throughout the workout via the options bar at bottom of your screen or within the workout screen of the Zwift Companion app.

ABOUT ZWIFT ACADEMY

Thousands get fit, one goes pro. In partnership with Team Dimension Data and CANYON//SRAM Racing, this groundbreaking training camp and talent ID competition brings cyclists of all levels together on Zwift for social rides and workouts created by world class coaches. Zwift Academy is designed by top coaches who've guided more than a few pros to the podium. They bring their expertise to help lift your sprinting power and overall endurance. Graduate by finishing 8 workouts, and any combination of 4 group rides or races.

Hard work pays off, as you’ll unlock in-game rewards as you progress. Zwift Academy is for everyone who wants to be the best cyclist they can be. By completion, you’ll be able to hold power for longer, hammer it on a sprint, and fly to the finish line. There is also a pro contract on the line for the top woman and top U23 man. Find out more at https://zwift.com/academyOpens a new window.

WORKOUT DESIGNER

Kevin Poulton and Elliot Lipski are the coaches responsible for the Zwift Academy program. Coach Kevin has 15 years of coaching experience, with a focus on the successful implementation of indoor training. Under his guidance, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships. Coach Elliot previously worked at TrainSharp Coaching where he designed the 2016 and 2017 Zwift Academy workout programs. He is now a coach for the Team Dimension Data U23 team.

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

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