Practical Application: These efforts are useful for situations where high cadence and high output are needed at the same moment: while riding fast in a tail wind, or keeping pace with a fast moving peloton.
Purpose: Steady aerobic power at high cadence will develop the ability to maintain constant power while training muscles to be supple and efficient.
Focus: Motionless upper body, constant power output during efforts.
Workout:
Warm up for 20-35 min beginning in Recovery RPE 1 and progressing to Endurance RPE 2 as ready.
Open up:
duration: 10 seconds standing
reps: 10
recovery: 20 sec seated
intensity: Intensive Endurance RPE 3
sets: 2
recovery between sets: 5 min
Note: * format of these efforts is 10 seconds standing: shift to one bigger gear [ remember, bigger gear = smaller cog], followed by 20 seconds seated: shift to one smaller gear * repeat this sequence until 5 min are completed * first set is in the hoods * second set is in the drops * this is a warm up drill to focus on transition in and out of the saddle, these are not maximal efforts * the goal is output in the RPE3 range even with the alternating seated and standing efforts
Efforts: reps: 4 sets: 1 duration: 5 min cadence: 110 rpm avg target recovery: 2.5 min Recovery between efforts intensity: Tempo RPE 4
Cool down with riding in Recovery for the remainder of the duration.
Note: * Ideally, flat or nearly flat terrain is selected for this workout * Constant output is important for these efforts: control of output * Choose a route with uninterrupted road that will allow completion of the effort
Short intervals are great for adapting the anaerobic and aerobic systems as well as having a high neuromuscular component. Moreover, by specifically manipulating the work-to-rest ratios, we are able to specifically target each of these three factors to a greater extent. This session includes all the classic short intervals, from 30/30 to 30/15 to 40/20. We'll then be gradually shifting toward a more aerobic component. These sessions are great for improving your VO2 max and anaerobic capacity, and should be included early in your training season.
For WHOOP users - This workout is ideally done on a Green Recovery day. These FTP intervals will challenge you and result in a higher strain score. If you aren’t well recovered, get some rest and come back to this workout on another day
FAQ: What do the coloured areas overlapping the elevation profile mean?
Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.
FAQ: What do the climb categories , , , and mean?
Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.
FAQ: How can I ride/run on an event only route?
By joining an event you can get into event only worlds and routes. Don't want to join an event or don't see an event with your desired world/route? Use the Zwift Companion app to create a meetup or (for even more choice of worlds and routes) create a club and then an event.