Monday, November 30th
8:00AM GMT
APAC // Rapha Festive 500 Group Workout 6
Group Workout
event-snapshot
EVENT DESCRIPTION
WELCOME TO THE 2020 RAPHA FESTIVE 500 WORKOUT SERIES ON ZWIFT

Every year since 2010 Rapha has laid down a festive riding challenge: to ride 500km between Christmas Eve and New Year’s Eve. The #Festive500 might have started in the South of England but, in the ten years since it has grown to become a global challenge and a cumulative of 130 million kilometres were ridden. The challenge is a rite of passage for every cyclist and in the past decade, participation grew steadily reaching over 500,000 participants and 126,000 completions overall.

For the first time, you can do some or all of the F500 challenge on Zwift. To help you get ready for the challenge, Rapha have created the Rapha Festive 500 Workout Series. This offers six structured workouts to help you prepare for the challenge.

Run as group workouts, the focus of the workout series is on improving your endurance, by training in a smart way: plenty of varied efforts in and around Zone 3 (Tempo), suitable for any rider wanting to improve their general fitness and endurance.

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

In today's workout, you will complete a 15 minute 'Free Ride', 5 x short blocks of Threshold (Zone 4) before finishing with a ramped effort right up to Zone 6.

Rapha Cycling Club (RCC) was founded in 2015.

This is a really varied workout to keep your mind engaged and body working hard. The key block is the 15 minute free ride - will you push hard, or take it steady? Your answer should depend on how much you want the Festive 500? If you want it - go hard, to give yourself a big training stress in this final workout.


WORKOUT DESIGNER

Matt Rowe is the founder of Rowe & King Coaching (www.roweandking.comOpens a new window) with 25 years of cycling experience, coaching amateur cyclists all over the world to achieve their personal goals.

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.
You can adjust the difficulty of the workout mid-ride if needed, by using the up/down arrows on the left hand side, under the workout details.

Find out more about the challenge at rapha.cc/festive500 and don't forget to sign up to the Strava challenge from 1 Dec.

#Festive500 #rcc