Zwift workouts: ZF18 Direct Power Coaching Phase 1 » Week 3 » #07-DPC Leg Speed Set 2

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#07-DPC Leg Speed Set 2

5min from 25 to 75% FTP

10min @ 60% FTP

5min @ 70rpm, 50% FTP

10min @ 60% FTP

5min @ 70rpm, 50% FTP

10min @ 60% FTP

5min @ 70rpm, 50% FTP

5min from 50 to 25% FTP

Workout overview

Duration: 55m

Stress points: 29

Zone distribution

Z1: 24m

Z2: 32m

Z3: -

Z4: -

Z5: -

Z6: -

43%

57%

Author: Direct Power Coaching (Zwift Fitness)

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.directpowercoaching.com/how-to-pedal/

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#07-DPC Leg Speed Set 2

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