10min from 25 to 75% FTP3min @ 110% FTP2min @ 55% FTP3min @ 110% FTP2min @ 55% FTP3min @ 110% FTP2min @ 55% FTP3min @ 110% FTP2min @ 55% FTP3min @ 110% FTP2min @ 55% FTP3min @ 110% FTP5min from 75 to 25% FTP
Workout overview

Duration: 43m

Stress points: 58

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: -

Z5: 18m

Z6: -


Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength.

This 4 week block is all about building that aerobic base. Sessions will be hard work but not necessarily be hammering your anaerobic system.

10min WU
6x 3min Z5 Intervals
5x 2min Recovery
5min CD
Stay seated throughout

In this session you’ll work on leg strength by dropping your cadence, forcing you to push harder on the pedals to hit the required power or heart rate.
This will encourage your leg muscles to adapt and grow stronger, and will pay dividends out on the road when climbing and you’re required to drop your cadence,
as it will increase the amount of torque you are able to produce.

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/
Stretching and foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

Length: 43 Minutes

Pav Bryan, Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit.
Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.
Pav has over 6 years Cycling Coaching and is responsible for a team of five coaches, Pav is a well-respected coach within the cycling community.
Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.
Pav loves donating his time to his local British Cycling Go-Ride club and nurturing the future of the sport.
Pioneering the Truly Personal Coaching philosophy has seen his popularity among amateur athletes sore.

For more info head to

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