These workouts have been created by the coaches on TeamODZ specifically for the time-constrained cyclist using Zwift.
The workouts will include everything from Sweet Spot, Threshold, VO2max and Pre-Race Taper workouts.
Sweet Spot Base program
The goal of Sweetspot training is to get the most training value for your time on the bike. Sweetspot training therefore balances the exercise intensity and volume of training and by riding at the maximum intensity that you can sustain for the period of your training session you get the maximum training benefit.
Technically, the sweet spot is located between high zone 3 and low zone 4: between 84% to 97% of your FTP (power at threshold). For the non powermeter user I would call it "medium hard" - below your 40k time trial race pace, but harder than a traditional tempo workout.
You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won't take quite as much out of you. The trade off is the key element because day to day an athlete can achieve more positive physiological adaptations by sweet spotting than with threshold or tempo work. The balance lies in the athlete's ability to recover and therefore repeat and achieve similar wattages day after day with more frequency than full on threshold workouts.
Week 1: VO2 544
, SST 626
Week 2: VO2 654
, SST 726
Week 3: VO2 764
, SST 1533
Week 4: VO2 874
, SST 1533
Check out www.teamodz.com
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to keep up to date on our workout challenges as well as the over 15 hours of group rides we lead per week on Zwift.
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