This is one of my favorite classic anaerobic workouts to help develop that top end power. This workout is best done towards the end of your Base Phase and during your Build Phase after you have a solid aerobic platform to work with. This workout is 1 hour long.
WARM-UP:
10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 30 seconds @Active Recovery to ready the legs, and finally 2 minutes free ride to ready the mind.
MAIN SET:
–Set 1: 10x (40 seconds @Anaerobic @110+ RPM w/ 20 seconds @Active Recovery Zone @comfy cadence)
-Rest for 5 minutes
–Set 2: 10x (30 seconds @Anaerobic @110+ RPM w/ 30 seconds @Active Recovery Zone @comfy cadence)
-Rest for 5 minutes
–Set 3: 10x (20 seconds @FULL GAS @110+ RPM w/ 40 seconds @Active Recovery Zone @comfy cadence)
-Cool-down then stretch!
-Happy Valentine’s Day! 😘😘😘
HOW TO DO THE WORKOUT:
To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “Inverse Sweet Spot w/ Bursts”) under the Custom Workouts category in the workout picker.
how does such a workout compares for example to 2 sets of 10x1min on/off intervalls @130% FTP
Hi Christian – I would say the workout you mentioned would be very similar and yield a comparable training stress to this workout. The biggest difference between the two would be the length of rest between the intervals (as this workout is shorter than a 1/1 at times), and the fact that the last interval set prescribes 20 seconds at 200% FTP. Thanks for reading 😊