Join us for the sixth in our series of eight road.cc / CycleOps Hammer Time rides. This one's a group workout around the roads of Richmond.

ABOUT THIS WORKOUT

Tempo and Sprints

An hour long, this workout alternates between tempo intervals and sprint groups. You'll get plenty of active recovery time, as well as a few low-impact recovery periods.

After a warm up it's straight into a tempo block of six minutes at 80% of FTP. Following a short rest there's the first of three groups of four sprints. As you work through the session the sprints get higher in intensity but the recovery periods get lower, so you're able to work hard and recover across a wide range of scenarios. The sprint blocks are separated by tempo blocks to encourage active recovery on the bike.

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

CHAT ON DISCORD

Beacon rider Dave and hopefully some of the other road.cc team members will be on the road.cc Discord channel for the ride. Join us at https://discord.gg/G3VF7UJOpens a new window

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