Monday, March 12th
8:10PM GMT
road.cc & CycleOps Hammer Time Series: Sweet Spot Recovery Group Workout
Group Workout
EVENT DESCRIPTION
Join us for the fourth in our series of eight road.cc / CycleOps Hammer Time rides. This one's a group workout around the Watopia Jungle circuit.
ABOUT THIS WORKOUT
Sweet Spot Recovery
Last week we were working mostly above FTP, with low-intensity
recovery periods. This week it's a different story: nearly all of the
efforts are below FTP but you'll need to recover at a much higher
percentage of your FTP. It's an important part of your cycling armoury
to be able to recover even when you're still pushing pretty hard.
The first two sets are 6x1 minute intervals with peaks near (or even
above) FTP and troughs over 90%. So you'll need to try and recover in
the hard trough efforts. And in between your recovery is at 80% of
FTP, so that won't be easy either.
At the end there's a 10-minute pyramid effort, working from 75% all
the way up to 100% and then dropping back down. Again, recovery after
this is at 80% before you get to warm down.
RIDE WITH US AND WIN A £999 CYCLEOPS HAMMER TRAINER!
If you complete one series ride and our Fondo on 23 April you could be
in with a chance of winning a CycleOps Hammer trainer worth £999!
There will be a spot prize of a CycleOps trainer mat up for grabs
tonight too. See
http://road.cc/hammertimeOpens a new window for full terms and conditions
JOIN US LIVE ON FACEBOOK!
We'll be streaming this workout live on facebook - head to
https://www.facebook.com/roadccOpens a new window to follow the stream.
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
ABOUT THIS WORKOUT
Sweet Spot Recovery
Last week we were working mostly above FTP, with low-intensity
recovery periods. This week it's a different story: nearly all of the
efforts are below FTP but you'll need to recover at a much higher
percentage of your FTP. It's an important part of your cycling armoury
to be able to recover even when you're still pushing pretty hard.
The first two sets are 6x1 minute intervals with peaks near (or even
above) FTP and troughs over 90%. So you'll need to try and recover in
the hard trough efforts. And in between your recovery is at 80% of
FTP, so that won't be easy either.
At the end there's a 10-minute pyramid effort, working from 75% all
the way up to 100% and then dropping back down. Again, recovery after
this is at 80% before you get to warm down.
RIDE WITH US AND WIN A £999 CYCLEOPS HAMMER TRAINER!
If you complete one series ride and our Fondo on 23 April you could be
in with a chance of winning a CycleOps Hammer trainer worth £999!
There will be a spot prize of a CycleOps trainer mat up for grabs
tonight too. See
http://road.cc/hammertimeOpens a new window for full terms and conditions
JOIN US LIVE ON FACEBOOK!
We'll be streaming this workout live on facebook - head to
https://www.facebook.com/roadccOpens a new window to follow the stream.
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
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.