Welcome to the Zero to Hero training plan! This is perfect for starting your training in the winter indoors then moving it outdoors once the weather improves. After his wowful effort during the Zwift Racing League in November 2020 GCN Presenter Conor Dunne tries to get race fit again. Join him in his journey and let's get fitter together as a community!
This is it! Where it all starts... The FTP TEST!! We're going to be performing a 20min version of the FTP test today. After the test, Zwift will tell you if your FTP has improved. Good luck!
Today's session is all about pedaling technique and building efficiency in your pedal stroke. We'll break today's 15min efforts into 3 x 5min. The 1st and 3rd 5min is to be done at 80 RPM, but the middle 5min interval is to be done at 60 RPM. By pedaling slower we engage all our muscles throughout the pedal stroke. This teaches us a neuromuscular pathway that over time becomes stronger, more efficient, and second nature.
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
This session is one that you feel like you have completely under control until the final few intervals... and then the wheels have the potential to fall off. As the duration of the interval decreases, the power increases, so by the end of the session you will have 20min of work done. I call this "The Creep"... it sneaks up on you... and then... boof! Bites you hard in the final!
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
Today, we have 3 climbs of 12min which progressively become harder as we get to the top of the climb. The last minute is out of the saddle and digging DEEP pushing above your FTP. You can do it!
Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
We start this program with some basic aerobic endurance intervals. Small 30 sec spikes to load the legs up every 3.5 mins throughout the interval. A chance to climb out of the saddle. 4 x 12 min aerobic efforts with 3min recovery.
Today, we have variable VO2max efforts featuring increasing power as the duration shortens. Anaerobic capacity can be a rate limiting factor to our threshold Power. Today, we have our first session in this plan to produce large amounts of Lactate. Many aspects of cycling need these power zones. From attacking, to covering a move, or even hanging on for dear life over the final couple of minutes of a climb. The 'Red Zone' is where bike races are won or lost... be prepared to work today!
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 45min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
We'll be working at sweet spot (SST) zone today, featuring an extensive 20min effort ramping up from 85% to 91% FTP. This makes us efficient at riding at a high pace during the day of racing. The session is finished with 8 x 1 min efforts right at FTP. FTP efforts feel a lot harder after spending 20 mins at SST, so be prepared :-)
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
Today's intervals are designed to increase your body's ability to buffer lactic acid and increase lactate tolerance. The intervals themselves are 3, 3min intervals, starting off 'at' FTP, then going up to zone 5 (over), and finishing at zone 3 (under). So, these are 'at' over/under intervals more specifically :-)
EPOC stand for 'Excess Post-Exercise Oxygen Consumption', and is how much work it takes after exercise to return your body to normal resting level. This type of interval sessions 'costs' a lot of energy. After training the calories you burn to recover are quite large. This also has a great benefit to your power profiles.
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).
This is it! Let's see how you've improved over the past weeks. We're going to be performing a 20min version of the FTP test today. After the test, Zwift will tell you if your FTP has improved. Good luck!
Today's training is set up to mimic the real life scenery that takes place in racing when there is a climb approaching. Initially there is a large surge in speed for positioning into the bottom of the climb. Then, typically a small lull in pace as your team takes control of the throttle. After it has lined out, you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack today!
Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!
Just ENJOY today. You have two options. Either just ride around the amazing Worlds on Zwift or join in a Zwift group ride of some description. The goal is to aim for 90min of endurance riding. Ride on feel today at a 3-5/10 perceived exertion level (RPE).