Welcome to Hunter's Challenge. These 28 workouts should be done in 28 days if you think you're a Zwift superhero. If you need a rest day or 2, go for it. Nobody's looking. Honest.
Cadence is 1st priority and then intensity. KEEP THE RPM and strive for the wattages. This is a great workout to teach your leg muscles to produce the same power but at high RPM. If 100 RPM is "normal" for you then add 10 more RPM to them.
Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!
Let's see how cadence affects that HR at 85% of FT watts. Try a cadence of 105 rpm at 85% watts for 10 minutes and let's see what your HR does. Then 5 minutes easy. Then let's try cadence of 90 rpm at 85% of FT watts for 10 minutes, 5 minutes easy, then let's see what cadence of 75 rpm at 85% watts for 10 minutes does to your HR.
Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride. 10 minutes fast warm-up with Cadence in 90-95 range and at 75% of FTP or 80% of FT HR. Then a 5 minute rest followed by 20 minutes of sweet spot pedaling with 10 bursts for 20 seconds each.
One leg pedaling intervals, and 20 minutes Sub FTP. 10 x 1 minute pedaling interval - 1 minute per leg. Then 10 x 1 minute fast pedals with 1 minute rest in between each. Then 10 minutes at 80% of FTP.
Tractor Pulls help to build muscular strength and even improve your sprint! Make sure to slowly get into this gear, so start at less than 8mph, keep your hands in the drops, tighten your abdominals and stay seated for the entire interval. ONLY start the 30 second clock once you are in the gear and actually controlled and rolling smooth. Your cadence should be 40-50 RPM when you start and around 95rpm when you stop. This is about strength, not speed.
This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!
This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!
One legged drills! Make sure to keep your pedaling smooth on each leg. If you have to use a little harder gear and/or add resistance while pedaling, that's perfectly fine. Make a mental note of when each leg starts to "burn". Which leg burns sooner in the one minute drill?
Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!
GO long! This will challenge you mentally and physically! It's an indoor 3 hour session with major efforts and a ton of great work! Make sure you have plenty of water set up beside you, food to eat and all the remote controls, telephones near by, so you can access them without getting off the bike. I recommend getting off the bike for at least 5-7 minutes every hour and stretching out a bit and taking a bathroom break as well.
Do 2 x20 minutes at Sub FTP watts (89%)-today, then 5 minutes rest. Then do 10x1 minute fast pedaling, but I want these to be HARDER than the normal ones. Put more effort into them. Recovery is still only one minute though. Just make sure you keep cadence over 105rpm.
Let's try to get this one in this time... You can do it!!! Make sure to stay hydrated and push yourself! Slay those dragons and make this a winning workout! See if you can make the 10 minutes higher than you have ever held for 10 minutes! PUSH that first one.
The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end.