This is one of my favorite classic anaerobic workouts to help develop that top end power. Â 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. Â 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 computerâs /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called âInverse Sweet Spot w/ Burstsâ) under the Custom Workouts category in the workout picker.
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