ABOUT THIS WORKOUT

W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain @ Easy effort

Main Set: x 2
5min at Hard Effort, at 90rpm
3min recovery between sets @ 100rpm Easy spin
3min at Hard Effort, at 95rpm
2min recovery between sets @ 100rpm Easy spin
1min at Very Hard, at 100rpm

focus on holding a racing position over similar terrain to what you are planning to race over.

keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up.

W/D 10-15min easy spin @ 90rpm+ with Mixed Terrain.

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

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