Workout overview

Duration: 1h 3m

Stress points: 58

Zone distribution

Z1: 20m

Z2: 17m

Z3: 21m

Z4: 6m

Z5: -

Z6: -

31%
26%
33%
10%
0%
0%

Welcome to the Absa Cape Epic Workout Series. This series of workouts have been curated by 4-time champion Annika Langvad. These workouts are tailored specifically for mountain bikers and will tackle areas of fitness that will dramatically aid you out on the trails.

These workouts are designed to be done over a 6-8 week period (2-3 workouts per week) and supplemented with technical mountain biking outdoors if possible.

In Denmark Annika often uses an indoor trainer and Zwift to give her an extra edge and get the most out of the time available to train. Her knowledge and expertise will be invaluable in your training during this series.

This first workout of sixteen is a relatively easy start to break you in, with a focus on building endurance. Three blocks of increasing intensity until you have just reached Z4. This is the intensity you'll be riding much of Absa Cape Epic at... but for a whole week.

✓ Available in Zwift More workouts like this

  • Absa Cape Epic Workout 1

    1h 3m | 58 SP

  • Absa Cape Epic Workout 10

    1h 25m | 97 SP

  • Absa Cape Epic Workout 11

    1h 41m | 92 SP

  • Absa Cape Epic Workout 12

    1h 32m | 111 SP

  • Absa Cape Epic Workout 13

    1h 13m | 91 SP

  • Absa Cape Epic Workout 14

    1h 12m | 77 SP

  • Absa Cape Epic Workout 15

    1h 20m | 95 SP

  • Absa Cape Epic Workout 16

    1h 22m | 88 SP

  • Absa Cape Epic Workout 2

    1h 4m | 76 SP

  • Absa Cape Epic Workout 3

    1h | 65 SP

  • Absa Cape Epic Workout 4

    1h 3m | 83 SP

  • Absa Cape Epic Workout 5

    1h 13m | 82 SP

  • Absa Cape Epic Workout 6

    1h 3m | 106 SP

  • Absa Cape Epic Workout 7

    1h 14m | 100 SP

  • Absa Cape Epic Workout 8

    1h 17m | 93 SP

  • Absa Cape Epic Workout 9

    1h 33m | 109 SP

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