This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!
The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.
If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.
This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.
Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.
To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.
This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.
There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.
As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.
Generally, athletes who excel in this area are able to climb and Time Trial well. On it's own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.
In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.
This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...
Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).
This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.