Virtual Pedal Hard Class - March 16

 

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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

 

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