TeamZF Direct Power Coaching Climbing Mission

The workouts on this page are part of a mission organized by TeamZF in collaboration with Direct Power Coaching.

Objective

Improve rider's techniques, climbing power threshold and endurance through a 5-week professional customised workout program.

Mission

Riders will be riding as individuals during this mission.

You will be required to add the tag "TeamZF" and your Rider Category to your Zwift and Strava names until the close of the mission so we can easily track results. E.g. Pete Donohue TeamZF C

Riders are to complete the Volcano KOM Strava segment within 5 days before the first workout. This will be your KOM Baseline time. You will be required to wear a HRM to keep everything honest. Those who choose not to wear a HRM, can still participate but will be exempt from the final leaderboard and prizes.

Riders must complete and upload their TSS on the link provided for every workout to be eligible for any winnings.

Powerups MAY be used at all times. Times will be recorded from the appropriate Strava group.

Workouts

All workouts are available for download on this page. The workouts have been allocated to certain days in the Teamup calendar for maximum impact and efficiency. Although life gets in the way, we ask you do your very best and don't forget the rest days!

Mission Requirements

All rider categories can join. Must have HRM. Must complete registration and join the allocated Strava Group.

Prizes

Riders who complete the Mission with the best % time improvement on the KOM will receive a $200 redeemable promo code to download your workout of choice from Direct Power Coaching, 1 Prize per rider category

Other info

Official Start Date: 28th-31st August 2017 Volcano KOM Baseline Test (Course Schedule Pending)

Teamup Calendar: https://teamup.com/ksab1249c7df2a18e8

Registration: https://docs.google.com/forms/d/e/1FAIpQLSeY7u67xXbv9sSdyA3_BoFpt7C1qzZLfMJI-BPuiLj5zeRUKQ/viewform

Workout Submissions: https://docs.google.com/forms/d/e/1FAIpQLSfLLDRvuK1i7lPZBcSfeMbYFxP9tkutuQ-v5KZdFaKcrpG0Cg/viewform

Strava Group: https://www.strava.com/clubs/teamzfmission

Medical Disclaimer: With all training & exercise seek professional medical advice before starting. The purpose of this mission is to educate and to inform. It is no substitute for professional care by a doctor or other qualified medical professional. This is provided on the understanding it does not constitute medical or other professional advice or services.

Any questions please feel free to contact Pete Donohue via the Zwift Fitness Facebook group or pete@zwiftfitness.com.

RideOn.


Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 30m

Stress points: 83

Zone distribution

Z1: 50m

Z2: -

Z3: -

Z4: 20m

Z5: 20m

Z6: -

56%
0%
0%
22%
22%
0%

Author: Pav Bryan

The Goal Of This Session: is to increase your anaerobic threshold

Usual 20 min WU

10x 1 min above FTP by 10% watts followed by 1 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

10 min easy spin

10x 1 min above FTP by 10% watts followed by 1 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

20 min CD

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 88

Zone distribution

Z1: 50m

Z2: -

Z3: -

Z4: 20m

Z5: 20m

Z6: -

56%
0%
0%
22%
22%
0%

Author: Pav Bryan

The Goal Of This Session: is to increase your anaerobic threshold

Usual 20 min WU

2x 5 min above FTP by 10% watts followed by 5 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

10 min easy spin

2x 5 min above FTP by 10% watts followed by 5 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

20 min CD

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 30m

Z2: -

Z3: -

Z4: 15m

Z5: 15m

Z6: -

50%
0%
0%
25%
25%
0%

Author: Pav Bryan

The Goal Of This Session: is to increase your anaerobic threshold

10-20 min WU

10-20x 1 min above FTP by 10% watts followed by 1 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.

NOTE: It is ok to take 5 minutes easy spin midpoint if needed - especially if you can't hold target power

10-20 min CD

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Workout overview

Duration: 1h

Stress points: 28

Zone distribution

Z1: 35m

Z2: 25m

Z3: -

Z4: -

Z5: -

Z6: -

58%
42%
0%
0%
0%
0%

Author: Pav Bryan

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

5 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD

5 min CD

Here's a guide on pedalling technique: http://www.pavbryan.com/how-to-pedal/

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m

Stress points: 28

Zone distribution

Z1: 25m

Z2: 30m

Z3: -

Z4: -

Z5: -

Z6: -

45%
55%
0%
0%
0%
0%

Author: Pav Bryan

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

10 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10. Repeat until time to CD.

5 min CD

Here's a guide on pedalling technique: http://www.pavbryan.com/how-to-pedal/

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 32

Zone distribution

Z1: 54m

Z2: -

Z3: -

Z4: -

Z5: 6m

Z6: -

90%
0%
0%
0%
10%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop muscular strength

15 min warm-up

1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.pavbryan.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 41

Zone distribution

Z1: 48m

Z2: -

Z3: -

Z4: -

Z5: 12m

Z6: -

80%
0%
0%
0%
20%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop muscular strength

15 min warm-up

2 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 3 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.pavbryan.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: -

Z5: 18m

Z6: -

70%
0%
0%
0%
30%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop muscular strength

15 min warm-up

3 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 2 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.pavbryan.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 20m

Z2: -

Z3: 30m

Z4: 10m

Z5: -

Z6: -

33%
0%
50%
17%
0%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop maximal power & climbing technique

10 min warm-up

30 min 85% FTP, 10 min 93% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

5 min cool-down

Focus on technique & check out https://www.youtube.com/watch?v=4gX2WEkot1Y

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 20m

Z2: -

Z3: 30m

Z4: 10m

Z5: -

Z6: -

33%
0%
50%
17%
0%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop maximal power & climbing technique

10 min warm-up

30 min 85% FTP, 10 min 100% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

5 min cool-down

Focus on technique & check out https://www.youtube.com/watch?v=4gX2WEkot1Y

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 20m

Z2: -

Z3: 30m

Z4: -

Z5: 10m

Z6: -

33%
0%
50%
0%
17%
0%

Author: Pav Bryan

The Goal Of This Session: is to develop maximal power & climbing technique

10 min warm-up

30 min 85% FTP, 10 min 110% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

5 min cool-down

Focus on technique & check out https://www.youtube.com/watch?v=4gX2WEkot1Y

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?