Workouts» CVR World Cup Training

CVR World Cup Training

The CVR World Cup was born of a group of impassioned individuals in the Zwift online racing environment. With the advent of online virtual cycling racing and its exponential growth, these individuals created CVR World Cup Rankings and the global CVR World Cup events.

Below is a selection of CVR World Cup Training workouts. Improve your cycling with training plans from Hunter Allen (world-famous cycling coach and coauthor of Training and Racing with a Power Meter). Hunter has personally designed plans for cyclists of all abilities. For more information, visit https://cvrworldcup.com/cvr-training/

ZWIFTERS! Use your skills to WIN a share of over $100,000 in cash & prizes! PLUS get 8 weeks of exclusive, tailored CVR Training from Hunter Allen and Peaks Coaching Group. Training begins January 15th! ONLY $79. For more information, visit https://cvrworldcup.com/cvr-training/


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CVR World Cup Training »

AC 6 x :60 & SST 1 x 45 (1:24) 10' CD

3min @ 55% FTP
3min @ 60% FTP
3min @ 65% FTP
3min @ 70% FTP
3min @ 75% FTP
6x 1min @ 135% FTP,
1min @ 75% FTP
2min @ 75% FTP
45min @ 90% FTP
10min @ 55% FTP
3min @ 55% FTP3min @ 60% FTP3min @ 65% FTP3min @ 70% FTP3min @ 75% FTP6x 1min @ 135% FTP,
1min @ 75% FTP2min @ 75% FTP45min @ 90% FTP10min @ 55% FTP
Workout overview

Duration: 1h 24m

Stress points: 112

Zone distribution

Z1: 13m

Z2: 20m

Z3: -

Z4: 45m

Z5: -

Z6: 6m

15%
24%
0%
54%
0%
7%

Author: Sherman Cravens

A little focus on 'sharpening the saw' today! Go for it. Intense and strong this evening!

Don't underestimate this one, 45 minutes at Sweet Spot is tough! Perfect for stoking the metabolism though!

WU: 15 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS1: 6 x 60 seconds at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7) and easy pedaling for 1 minute between each at ENDURANCE Power (Power Z2, HR Z2, RPE 2).
Then 3 minutes at ENDURANCE Power (Power Z2, HR Z2, RPE 2) before you begin your SST effort.
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MS2: Do 45 minutes at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4).
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CD: 10 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

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CVR World Cup Training »

Microbursts 3 x 10 x :15 (1:00) 10' WU/CD

2min @ 55% FTP
2min @ 60% FTP
2min @ 65% FTP
2min @ 70% FTP
2min @ 75% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 75% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 75% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
10min @ 55% FTP
2min @ 55% FTP2min @ 60% FTP2min @ 65% FTP2min @ 70% FTP2min @ 75% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP5min @ 75% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP5min @ 75% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP10min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 15m

45%
30%
0%
0%
0%
25%

Author: Sherman Cravens

WU: 15 Minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! Make these hurt!!! Do 3 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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CD: 10 Minutes of easy spinning

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