Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Race Winning Intervals. These intervals will improve your Vo2 max and your ability to win races or sprint because the workout simulates the power graph of a rider attacking for the sprint's win. We will only do 5 series, but they will be very challenging! Begin the intervals with a 30-seconds burst spending 15 seconds out of the saddle with you best power peak. Then ride for 3 minutes at 100 - 110 % FTP and finish with a 10-second out of the saddle burst, trying to reach 200% of FTP again. Rest for 5 minutes between sets. The 30-second and 10-second bursts are set in free ride mode with a slight slope, insert a big gear that is enough to express your best sprint. The 3 minutes interval is set at 102% FTP , but don't feel afraid to turn off ERG mode and go above 100%, to push yourself beyond your limits.
Italiano: Questi esercizi hanno lo scopo di migliorare la tua VO2max e l'abilità nel gestire sprint e volate attraverso ad un allenamento che simula la produzione di potenza di un rider che attacca per vincere uno sprint. Faremo solo 5 serie ma saranno molto impegnative. Iniziamo l'intervallo con uno sprint di 30 secondi stando 15 secondi fuori sella cercando il nostro picco di potenza massima per poi stabilizzarla al massimo livello possibile. Successivamente, senza riposo, pedaliamo per 3 minuti a livelli di soglia 100-110% FTP per poi concludere con un altro sprint massimale di 15 secondi. Recuperiamo 5 minuti tra una serie e l'altra. Negli sprint di 30 e 15 secondi pedaleremo in free ride mode su strada con legera pendenza, inserisci preventivamente un rapporto abbastanza lungo da permetterti la tua migliore espressione di potenza. Il tratto di 3 minuti vede modalità ERG attiva con target di potenza al 102%, se ne hai la capacità puoi spingere anche oltre disattivando la modalità ERG.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
Workout of the Week this week is inspired by Tom Pidcock, CX Champion. Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
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.