Virtual Class

Getting set up for the your first camp

 
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Ready to Join us for Camp?

Pain Cave Set up

For better or for worst, there are many ways to set up your indoor cycling studio. Here’s a basic recommended set up for your future pain cave:

  1. Smart Trainer - A smart trainer can connect with Zwift to automatically adjust the resistance on your bike to match the workout. Popular smart trainers are the Wahoo Kickr (wheel off) and Kickr Snap (wheel on).

  2. Zwift - Zwift is an online cycling program that runs on your computer or phone and enables you to ride and train in a virtual world. Zwift can load your camp workout and adjust the resistance on your smart trainer to match the workout. All you need to worry about is the cadence! Cost $14.99/month (Free for 7 days).

  3. Zoom - Your morning camp group training sessions will held on Zoom. You can download the Zoom app or software to the device you'll be using to stream the class. It is recommended that you run Zoom on a separate device/screen from Zwift. Cost Free.

Optional Set up

  1. Training Peaks - Training Peaks is an online and mobile application to receive training workouts from Pedal Hard. Training Peaks integrates with Zwift to automatically sync your workout for that day. Zwift will also upload the results of your workout back to Training Peaks. For more info on how to set up Training Peaks, see here. Cost Free.

  2. Training zones - Establish your heart rate and/or power zones in Zwift through this article.

  3. Heart rate monitor

  4. Water bottle(s)

  5. Towel

  6. Fan

Please contact us with questions so we can help you have a great workout!

The big day!

Here’s some tips on how to load your workout and set up the day of.

Zwift

  • Open Zwift

  • Select “TRAINING” in the Ride Type bubble.

  • Select your workout

    • If you Training Peaks integrated with Zwift, your workout will appear automatically in ZWIFT under your TrainingPeaks Custom Workouts folder. 

      • If you do not Training Peaks set up, follow these steps.  

    • Select the day’s workout

    • Make sure ERG mode is selected

    • Select WORKOUT

  • On the main screen, select the big orange RUN to join the virtual world.

  • You’re ready for the class to start! Kevin with queue you when to start your Zwift workout.

Hint: Start up your Zwift at least 10-15 minutes before class to give it time to load and update if needed.

 
 

Zoom Tips

  • It is recommended that you run Zoom on a separate device/screen from Zwift. This will allow you to see the Zwift world (and workout) while also participating in the Zoom meeting. This could be a phone, a second computer, or a second monitor.

  • Feel free to turn your video on and join the fun! If you are not speaking, please leave yourself on mute.

After the workout!

  • HYDRATE, hydrate, hydrate

  • Leave a comment in Training Peaks on how your felt, energy levels, mood, aches and pains! This will help Kevin give you personalized feedback.

Tips:

  1. If you cannot join the 6 am group workout, you can still do the day’s workout on your own schedule through the private video link. Recordings will be available until the end of camp.

Related Articles

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

 

Loading your Training File to Zwift Manually

There are times when Zwift fails to load your workout of the day. If it does not load automatically or you do not have Training Peaks Integration, below are the steps to manually load your workout file to Zwift:

  • Download the the training file for that day and copy it into your Zwift workouts <<Numeric Zwift ID>> folder.

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • When you start Zwift, it will appear under your Custom Workouts in the "Training" selection when you start Zwift. 

Hint: Start up your Zwift at least 10-15 minutes before class. Zwift often does application updates which take time to download and install.

Related Articles

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Livestream Program Set up

The follow set up is for Pedal Hard’s Platinum-Unlimited LIVESTREAM Membership Subscribers.  We appreciate your support!

In advance of your first class, please follow these steps:

  • Create a Zwift account. Zwift has a trial period so it's worth giving a try. It's a great tool for training indoors.

    • See below if you wish to follow the LIVESTREAM with workout/Zones w/out Zwift App. 

  • Create a Training Peaks Account if you do not already have one.

    • Subscription to the basic edition is free and can be accessed online through the web or through their mobile phone app.

    • Once you have created your account navigate to Settings > Coaches - please enter atx@pedalhard.com. I will receive your request and then be able to upload your workouts directly to TrainingPeaks. This way when you do the classes you will not have to manually upload your workouts to Zwift. The workout of the day will appear in the TrainingPeaks Folder under the 'Training' tab in Zwift. 

  • Connecting your Zwift account to your TrainingPeaks account.

    • Log-in to your zwift account on a web browser (not the app).

    • Click on your image upper right of window > click on MY PROFILE > click on CONNECTIONS > Choose CONNECT under TrainingPeaks > enter your TrainingPeaks UserID and password allowing Zwift access to this account.

    • You're all set to have workouts synced to Zwift. 

  • Register for your classes via your MINDBODY account.

  • The evening before the morning rides or the afternoon of the evening rides you will receive an email from atx@pedalhard.com with the workout description and the link to the YouTube channel. 

  • NOTE: If you do not sync up TrainingPeaks to Zwift you will have to manually upload workouts from the email to your Zwift workouts folder. Here are those instructions - scroll down to 'Training with Zwift'.

loading your workout of the day with zwift

Note: This applies to 1 hour workouts - M/Tu/Th/Fri

  • LAUNCH the Zwift App on your device (computer, phone, ipad).

  • Log in to your account.

  • Pair Zwift to your devices. Click Search to pair a new device. Once your device(s) appear, click OK. 

 
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  • Under RIDE TYPE > click on TRAINING

 
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  • On the training screen, find TRAININGPEAKS CUSTOM WORKOUTS FOLDER.

    • Click on the workout.

    • Set your FTP using the orange toggle indicator to the right of the workout.

    • Select Use ERG mode if you have the option.

    • Click WORKOUT button at bottom.

 
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  • Click on the large RIDE button on the bottom. (You can ride any route.)

 
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  • Your workout will appear on the left of the screen. If following along the YouTube, hang tight (don’t pedal) until the LIVESTREAM begins and I'll give a prompt to pedal so we are all on the same time.

 
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  • Finally, if you are following along on YouTube, pull up the video. The link will be on your workout email.

    Joining our zwift meet up

    Note: This applies to Wednesday & Saturday workouts

  • Follow these directions to join our Zwift Meetup

Virtual Pedal Hard Class - March 30

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

A continuation of the threshold foundation series. Heads up the intensity between the ST intervals has increased to further progress the load. This workout consists of short intervals at threshold watts with lower rpm for a total of 18' exposure at threshold. Pedal Hard titles these STrength intervals. The lower rpm works muscular strength and because interval periods are short, the theory is that onset of increased blood lactate would also lag. Change from lower rpm to higher rpm challenges motoric system and moves out lactate accumulated for recovery and preparation of consecutive efforts.

Workout Details

  1. WU

    3 min @ Z1, Rolling legs over by feel to get going

  2. END

    7 min @ Z2, Build rpm into upper 80s to low 90s

  3. MED

    5 min @ Z2, 85 to low 90s rpm

  4. Repeat 6 times

    1. ST

      1:30 @ Z4, 70-85 rpm

    2. REC

      1:30 @ Z2, 90-105 rpm

  5. REC

    4 min @ Z1, Your choice rpm 80+

  6. Repeat 6 times

    1. ST

      1:30 @ Z4, 70-85 rpm

    2. REC

      1:30 @ Z2, 90-105 rpm

  7. MED

    6 min @ Z2, 85-95 rpm

  8. CD

    5 min @ Z1, 80-95 rpm

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 29

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

1-2hrs Endurance session w/hills. Join me on the Watopia Big Foot Hills course for a longer session. You're welcome to join for any duration but we have to roll at 7 am if you'd like to be in the group! 

NEW! For Tomorrow's LIVE ride, we will also do via a MEETUP on Zwift. If you’d like to join, please take a moment to review the below steps below and don't forget to sign up HERE with your name as it appears on Zwift so I can invite you to the Meetup.

If you are just following along you can still tune into the LIVE feed and get tips on a good endurance hilly session.

How to join the Zwift Meetup

Step 1. Be sure that you have the Zwift Companion App on your phone.

 
companionapp.png
 

Step 2. Follow me - Kevin Livingston

In the Zwift Companion App, click on the top menu "Zwifting Now" >

 
 

On the next screen, click on the search icon in the top right corner

Search for me on the list - Kevin Livingston. I have a racing photo as well as the circled check mark next to the USA flag.

Click on the + orange icon.

 
 

Step 3. Sign up HERE with your name as it appears on Zwift in the body of the email so I can invite you to the MeetUp.

Step 4. Check either this evening or tomorrow morning via the ZWIFT Companion App for your Meetup invitation and accept. It will appear under your EVENTS menu bar.

 
 

For additional help, check out JOINING A MEETUP.

Step 5. Tomorrow morning Log in to Zwift 5-6 minutes before 7 am and select "Ride" it doesn't matter the course. In the lower left hand corner of the screen you will see the option to join meetup and zwift will take you to the ride. If you are on earlier Zwift will populate the option to join as the Meetup approaches. 

We do not have a formatted - official workout for tomorrow so there is no workout to load. I will coach the workout from my live YouTube feed. You will have the ability to ride at your own pace/zones as I will format the Meetup to keep us together as a group. 

See you there!

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 27

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

Active RECovery. Join me as I take you through a true recovery session. Check out how the Pros do it ;) This is top secret info so hope your curiosity gets the better of you and you give it a try.

NEW! For Tomorrow's LIVE ride, we will also do via a MEETUP on Zwift. If you’d like to join, please take a moment to review the below steps and don't forget to send an email to atx@pedalhard.com with your name as it appears on Zwift so I can invite you to the Meetup.

If you are just following along, you can still tune into the LIVE feed and get tips and directions on the recovery session.

How to join the Zwift Meetup

Step 1. Be sure that you have the Zwift Companion App on your phone.

 
companionapp.png
 

Step 2. Follow me - Kevin Livingston

In the Zwift Companion App, click on the top menu "Zwifting Now" >

 
 

On the next screen, click on the search icon in the top right corner

Search for me on the list - Kevin Livingston. I have a racing photo as well as the circled check mark next to the USA flag.

Click on the + orange icon.

 
 

Step 3. Email atx@pedalhard.com with your name as it appears on Zwift in the body of the email so I can invite you to the MeetUp.

Step 4. Check either this evening or tomorrow morning via the ZWIFT Companion App for your Meetup invitation and accept. It will appear under your EVENTS menu bar.

 
 

For additional help, check out JOINING A MEETUP.

Step 5. Tomorrow morning Log in to Zwift 5-6 minutes before 7 am and select "Ride" it doesn't matter the course. In the lower left hand corner of the screen you will see the option to join meetup and zwift will take you to the ride. If you are on earlier Zwift will populate the option to join as the Meetup approaches. 

We do not have a formatted - official workout for tomorrow so there is no workout to load. I will coach the workout from my live YouTube feed. You will have the ability to ride at your own pace/zones as I will format the Meetup to keep us together as a group. 

See you there!

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 26

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

Recovery to Z2 workout. Slow easy start into some steady Z2 where we vary the rpm and range of effort throughout zone 2 then step back down for nice cooldown.

Workout Details

  1. WU

    5 min @ Z1, 80-90 rpm

  2. WU

    5 min @ Z1, 85-95 rpm

  3. Active

    10 min @ Z2, 90-100 rpm

  4. Repeat 3 times

    1. SS

      2 min @ Z2, 75-80 rpm

    2. MED

      2 min @ Z2, 90-100 rpm

    3. REC

      1 min @ Z1

  5. Repeat 3 times

    1. SS

      2 min @ Z2, 75-80 rpm

    2. MED

      2 min @ Z2, 90-100 rpm

    3. REC

      1 min @ Z1

  6. Cool Down

    5 min @ Z1, 85-95 rpm

  7. Cool Down

    5 min @ Z1, 80-90 rpm

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 25

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

Endurance based workout with rpm drills and AT pushes. Rpm is to work on pedaling coordination and motor skills at a power output that is productive for lower end - aerobic work. The ST touches and AT pushes help disrupt the state of steady work and allow some higher power work without too much stress.

Workout Details

  1. WU

    5 min @ Z1, 85-95 rpm

  2. END

    5 min @ Z2, 85-95 rpm
    Alternate 85 rpm/ 95 rpm every 2'

  3. 6X Through the following

    1. END

      4 min @ Z2, 95-105 rpm

    2. ST Touch

      1 min @ Z3, 75-80 rpm

    3. AT Push

      30 sec @ Z6, 80-110 rpm
      Drive rpm up from 80 to 100+ by end of interval

    4. REC

      2 min @ 165 W
      Z1
      85-95 rpm

  4. CD

5 min @ Z1

Glossary of Terms

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 24

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

In this workout you are working on building a strong foundation with most of the work just under or touching your training threshold.

Workout Details

  1. WU
    3 min @ Z1
    Lazy warm up building rpm towards upper 80s to lower 90s range
    SS
    7 min @ Z2
    Upper 80s to low 90s rpm

3X 12' as following w/3' REC btwn each 12' effort

  1. TEMPO
    4 min @ Z3
    Alternate 2' lower rpm 80-85/2' higher rpm 90-95
    TH
    2 min @ Z4
    90+ rpm
    TEMPO
    4 min @ Z3
    Alternate 2' lower rpm 80-85/2' higher rpm 90-95
    TH
    2 min @ Z4
    90+ rpm
    REC
    3 min @ Z1
    Your choice rpm - work on HR recovery

    CD
    5 min @ Z190-100 rpm
    CD
    3 min @ Z1
    Final few minutes rider choice - lazy

Glossary of Terms

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 23

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

Easy warm up into a 40min steady state effort. Idea here is to flush out the legs, no real hard efforts.

QUICK TIP: Add 30' of Z1-2 riding before and following the session to stretch out workout to 2hrs. Keep the riding apart from our hour together at a comfortable- steady perceived exertion.

Workout Details

  1. WU

    5 min @ 120 W
    Z1

  2. WU

    5 min @ 165 W
    Z1
    88-95 rpm

  3. Repeat 6 times

    1. END

      3 min @ 195 W
      Z2
      85-90 rpm

    2. SS

      3 min @ 225 W
      Z2
      98-110 rpm

    3. END

      2 min @ 180 W
      Z2
      90-95 rpm

  4. CD

    2 min @ 120 W
    Z1

Glossary of Terms

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 22

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

The workout consists of ST (strength) TEMPO intervals where we spend some extended time with lower rpm to simulate climbing load on the muscles followed by pushes - 20% over threshold at lower rpm to simulate steeper grades. Very little recovery so keep in suggested ranges and take advantage of 30" reprieves during the strength pushes. Fun and challenging workout.

QUICK TIP: Add 30' of Z1-2 riding before and following the session to stretch out workout to 2hrs. Keep the riding apart from our hour together at a comfortable- steady perceived exertion.

Workout Details

  1. WU

    5 min @ Z1, Lazy start - get legs rolling

    1. WU

      10 min @ Z2, 90-100 rpm

    2. ST TEMPO

      5 min @ Z3, 75-85 rpm

    3. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    4. ST TEMPO

      5 min @ Z3, 75-85 rpm

    5. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    6. ST TEMPO

      5 min @ Z3, 75-85 rpm

    7. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    8. ST TEMPO

      5 min @ Z3, 75-85 rpm

    9. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    10. CD

      5 min @ Z1

Glossary of Terms:

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 21

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

During this workout we will work on tempo riding and varying our rpm in this range of power/heart rate for a total of 24 minutes of tempo which is great sub threshold work. We'll finish up the workout with some hard pushes to work exposure at high power output and 'practice' going hard! More on that during the video!

QUICK TIP: Add 30' of Z1-2 riding before and following the session to stretch out workout to 2hrs. Keep the riding apart from our hour together at a comfortable- steady perceived exertion.

Workout Details

  1. WU

    5 min @ Z1, Build rpm so 5' relaxed into 90-100.

  2. SS

    5 min @ Z2, 85-95 rpm

  3. Repeat 4 times

    1. TEMPO

      6 min @ upper Z3, Coach's direction on rpm

    2. Easy

      3 min @ Z1

  4. Repeat 10 times

    1. Pushes

      20 sec @ Z6, 95-105 rpm

    2. REC

      40 sec @ Z1

  5. CD

    5 min @ Z1

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 20

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description

During this workout we will work on threshold and build above threshold into some nice pushes to wrap up a solid session! I will discuss the value of timing the intervals in this fashion and how we used this type of workouts when training for upcoming races.

Glossary of Terms:

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

Workout Details

  1. WU

    4 min @ Z1

  2. SS

    10 min @ Z2, 90-100 rpm

  3. Repeat 15 times

    1. TH

      40 sec @ Z4, 85-95 rpm

    2. REC

      20 sec @ Z1

  4. REC

    4 min @ Z1

  5. Repeat 10 times

    1. AT

      30 sec @ upper Z5, 95-105 rpm

    2. REC

      30 sec @ Z1

  6. REC

    4 min @ Z1

  7. Repeat 8 times

    1. Z6

      20 sec @ Z6, 95-110 rpm

    2. REC

      40 sec @ Z1, 80-90 rpm

  8. CD

    3 min @ Z2

  9. CD

    2 min @ Z1

Ways to train together

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the training file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details above and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 19

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description:

This workout will focus on...drumroll please...Recovery. There! I said it - the word recovery. Don't shy away - we will make the best of the time and work on some rpm and even a touch of Zone 3.

Glossary of Terms:

WU= warm up

REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)

ST= strength

CD= cooldown

PU= pick-up

Workout Details

  1. Warm up

    5 min @ Z1
    Lazy start to get legs going, take your time.

  2. Warm up

    10 min @ mid to upper Z2
    80-90 rpm
    Build watts and rpm over the duration in the range given.

  3. Repeat 5 times

    1. MED

      3 min @ upper Z2 to lower Z3
      85-90 rpm
      Using this portion so legs ready for rpm drills

    2. RPM Drills

      2 min @ upper Z3
      100-105 rpm
      Work on good control of pedal stroke and sticking to watts range.

    3. REC

      2 min @ Z1
      Break from rpm and power work on lowering HR

  4. CD

    10 min @ Z2
    85-95 rpm
    Build watts and rpm over the duration in the range given.

WAys to train together

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the training file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details above and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 18

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description:

This workout consists of short intervals at threshold watts with lower rpm for a total of 15' exposure at threshold. Pedal Hard titles these STrength intervals. The lower rpm works muscular strength and because interval periods are short, the theory is that onset of increased blood lactate would also lag. Change from lower rpm to higher rpm challenges motoric system and moves out lactate accumulated for recovery and preparation of consecutive efforts.

Glossary of Terms:

WU= warm up

REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)

ST= strength

CD= cooldown

PU= pick-up

Workout Details

  1. WU

    3 min @ Z1
    Rolling legs over by feel to get going

  2. END

    7 min @ Z2
    Build rpm into upper 80s to low 90s

  3. MED

    5 min @ Z2
    85 to low 90s rpm

  4. Repeat 5 times

    1. ST

      1:30 @ Z4, 70-80 rpm

    2. REC

      1:30 @ Z1, 90-100 rpm

  5. REC

    4 min @ Z2, Your choice rpm 80+

  6. Repeat 5 times

    1. ST

      1:30 @ Z4, 70-80 rpm

    2. REC

      1:30 @ Z1, 90-100 rpm

  7. MED

    6 min @ Z2, 85 to low 90s rpm

  8. CD

    5 min @ Z1, 80-90 rpm

Thank you!

Kevin

WAYS TO TRAIN TOGETHER

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the workout file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details below and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 17

 
 
 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description:

In this workout you are working on building a strong foundation which is essential for endurance and also in creating a solid base for more intensity and threshold work in future workouts. The workout has 3x12' intervals where we have pushes throughout while moving around Z3. The breaks in rhythm make it a more challenging workout than it appears.

Glossary of Terms:

WU= warm up

REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)

CD= cooldown

PU= pick-up

Workout Details

  1. Warm up

    3 min @ Z1
    Your choice rpm, ok lazy start

  2. Warm up

    7 min @ Z2
    88-95 rpm
    Get legs turning over

  3. Repeat 1 times

    1. SS

      3:30 @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  4. Repeat 1 times

    1. Tempo

      3:30 @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  5. Repeat 1 times

    1. MED

      3:30 @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      30 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  6. REC

    2 min @ Z1
    Relax and spin for 2' no focus on metrics

  7. Repeat 1 times

    1. END

      3:20 @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 20" then hold, careful as increasing length of push

  8. Repeat 1 times

    1. TEMPO

      3:20 @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 20" then hold

  9. Repeat 1 times

    1. TEMPO

      3:20 @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      40 sec @ Z5
      100-110 rpm
      Build over 15" then hold

  10. REC

    2 min @ Z1
    Relax and spin for 2' no focus on metrics

  11. Repeat 1 times

    1. END

      3 min @ Z2
      95-105 rpm
      Work on coordination of higher rpm and lower power zone

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold, careful as increasing length of push again

  12. Repeat 1 times

    1. TEMPO

      3 min @ Z3
      80-90 rpm
      Your choice rpm, get effort back in check from pick-up

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold

  13. Repeat 1 times

    1. TEMPO

      3 min @ Z3
      75-80 rpm
      Lower rpm, work to recover from last pick-up

    2. PU

      1 min @ Z5
      100-110 rpm
      Build over 30" then hold, push hard as last interval

  14. REC

    5 min @ 195 W
    Z2
    88-95 rpm

  15. CC

    5 min @ Z1
    90-100 rpm

Thank you!

Kevin

WAYS TO TRAIN TOGETHER

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the workout file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details below and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

Virtual Pedal Hard Class - March 16

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Tomorrow, Monday the 16th's workout- For the sake of simplicity as we explore this feature here are some initial methods to train together:

Zwift Option - go to zwift.com and get a trial version if you don't currently have an account

  • Drop the workout file into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option: You can also follow along via your own zones and workout details below and use the video for coaching on interval time and for added motivation. 

Workout Description:

In this workout you are working on building a strong foundation which is essential for endurance and also in creating a solid base for more intensity and threshold work in future workouts. Total accumulative work in lower Z3 is 30' and total work in TH is 6'.

Glossary of Terms:

THF= Threshold Foundation wko #1
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)

Workout Overview:

  1. Warm up

    5 min @ Z1
    Lazy warm up building rpm towards upper 80s to lower 90s range

  2. REC

    5 min @ Z1-lower Z2
    Upper 80s to low 90s rpm

  3. MED

    10 min @ low to mid Z2
    Alternate 2' lower rpm 80-85/2' higher rpm 90-95

  4. TH

    2 min @ low to mid Z4
    80-85 rpm

  5. REC

    3 min @ Z1
    Your choice rpm - work on HR recovery

  6. MED

    10 min @ low to mid Z2
    Steady rpm 88-92 range

  7. TH

    2 min @ low to mid Z4
    90-95 rpm

  8. REC

    3 min @ Z1
    Your choice rpm - work on HR recovery

  9. MED

    10 min @ low to mid Z2
    Alternate 2' lower rpm 80-85/2' higher rpm 90-95

  10. TH

    2 min @ low to mid Z4
    85-90 rpm

  11. Cool Down

    5 min @ Z2
    90-100 rpm

  12. Cool Down

    3 min @ Z1
    Final few minutes rider choice - lazy

Hope you can join me and let's see how it goes. I'm confident we can break a sweat at least! - please feel free to email feedback. 

Thank you!

Kevin

Getting started with your Virtual Workout

Ready to Join us for a Virtual Workout?

Here’s how to get started step by step:

  1. Get your indoor cycling studio set up. At a minimum, you’ll need a stationary bike or a trainer for your bike to follow along with our workouts. We often reference cadence (RPM) in our workouts which you can obtain with either a cadence sensor or a smart trainer. We also recommend that you have a heart rate monitor. A few other nice to haves would be a water bottle, towel, and a good fan! Here’s a great video to get you started:

 
 

  1. The second part of your cycling studio will be how we will train together:

    • SIMPLE: Follow along with the workout on YouTube using your phone or computer. Use the video for coaching on interval time and added motivation using your own heart rate and/or power zones.  

 
youtube screenshot.png
 

    • FANCY: Load our workout file into a training application such as Zwift. If you are using a smart trainer, the application will adjust the power on your trainer to match the workout. You will only need to manage your cadence based on the coaching. HINT: You will typically need one computer/phone/screen for zwift and another computer/phone/screen to watch the YouTube Video.

  2. Optional: Set up your training zones. You can establish your heart rate and/or power zones through this article.

  3. Register for one of our LIVESTREAM classes! We have classes 6 days/week!

    1. Once you register, the private YouTube link and workout details will emailed to you the night prior. If you are new to reading workouts, here’s a cheat sheet to get you started.

    2. If you have a smart trainer and would like to have Zwift to adjust your power, then follow the directions below to load your training file.

    3. Wednesday and Saturday Classes: These classes are Zwift Meetup-enabled. If you would like to utilize this option, please check out Getting Started with Zwift.

    4. Be sure to register for your desired class at least one hour in advance to receive your email in time for class.

  4. If this is your first class, we recommend that you allocate some time before class or the night before to test your set up.

    1. Video - Do you have a mechanism to view the YouTube Live Coaching Video?

    2. Bike Set up - Do you have your trainer set up? Bike Computer? Towel? Fan? Water?

    Please contact us early with questions so we can help you have a great workout!


  5. Help us grow by spreading the word near and far! Thank you for supporting local!


training with zwift

How to load your training file into Zwift for ERG mode. This is optional.

  • Download the the training file for that day and copy it into your Zwift workouts <<Numeric Zwift ID>> folder.

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • When you start Zwift, it will appear under your Custom Workouts in the "Training" selection when you start Zwift.

  • Use the video for coaching and added motivation. Kevin will queue you when to start your Zwift workout!

  • NOTE: If you are a coached Pedal Hard athlete, the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 


Related Articles

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

 

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