Aionathletics

Hello, this is Martin, Trainer and Founder at Aionathletics.

I want to present two free and pretty specific workouts for you enthusiastic Zwifters out there. The focus is on developing endurance strength or climbing! You'll get some nice muscular stimulus, but without producing too much lactate because of using your Slow Twitch fibers at 60-70RPM. You should get quick recovery because of this! This type of workout is best accompanied with real strength training like squats etc.!

From time to time I will publish more workouts. These will be grouped for specific skills.

Feel free to contact me and also make sure to visit www.aionathletics.com for plans and individualized training!

Martin


Select a workout, or scroll down to view all workouts.

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 20m

Stress points: 72

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: 30m

Z5: 5m

Z6: -

26%
30%
0%
38%
6%
0%

Author: aionathletics.com

Another great key workout for your base period giving you the very fundamentals of jumping neutralizing attacks and attacking on a climb ;).
You do 2x15mins of sweetspot climbing with cad.70 at about 90% of your FTP. Every 3mins accellerate out of the saddle for 30s to 110%ftp and cad 50! Heavy grinding! Same restrictions here as on the 3x9' progressive climbing!

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Workout overview

Duration: 1h 18m

Stress points: 56

Zone distribution

Z1: 47m

Z2: 4m

Z3: 18m

Z4: 9m

Z5: -

Z6: -

61%
5%
23%
12%
0%
0%

Author: aionathletics.com

3x9' progressive climbing strength.
Its great for off-season/base period as you highly address your muscles without producing high lactate values! This is a tremendous advantage! Only do this workout if your joints/knees are fine and if you fit on your bike correctly. The negative effects of a wrong framesize or wrong bikefit are amplified by this workout. Do this workout once a week, best Saturdays before your long Sunday base ride on Zwift!

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FAQ: How to use custom workouts in Zwift?