very cool! thanks to everyone involved organizing these.

---

80/20 Endurance Ambassador

Wouldn't mind trying that but 4pm PST is midnight GMT so the timing isn't going to work for me. Hope it goes well.

Same here ... but what's wrong about sitting on your trainer @ midnight!? ;-)

An angry partner waiting in bed and having to get up for work at 6am?!
Other than that, I'd be fine with it!

I might have to finally join Zwift!! It has been over two years since I tried it at the Kona Slowtwitch party. Very cool. Will all the group rides be no-drop rides?

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Awesome, do we get to use the disc wheel? This is slowtwitch after all....

Would your partner typically not sleep by midnight? ;-) But I get the 6am-getting-up-issue. 6am for work or for a workout?!? ;-)

perhaps we could have TWO slowtwitch weekly rides. one for the brits and other people who ride their trainers on the correct side of the road, and the other for weirdos like me. and maybe a third for the aussies, who are none of the above.

---

Dan Empfield
aka Slowman

No matter if left or right or in the middle is the correct side of the road. But I want to make sure that I do not want to be recognized as driving on the left side of the road! ;-)

Well, not sure about others, but typically 7 or 8pm might work for most Europeans, I guess. So, 10 or 11am PST.

that i could do. 10am pacific sounds pretty good to me.

---

Dan Empfield
aka Slowman

But then it's 10am to 1pm everywhere in mainland USA. 99% of us are at work.

Maybe there should be a North American-centric ST ride and a Euro-centric ST ride. Have Jordan/Dan/Whoever captain the N.A. ride and some well known Euro ST'er captain the Euro ride.

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Favorite Gear: Dimond | Cadex | Desoto Sport | Hoka One One

that's 8pm my time. Nice!

I should be able to swing it, but will have to talk it over with my wife to switch my tuesday masters swim night to another night of the week. and actually sign up for zwift....

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

I believe the statement by Dan was:

• "one for the brits and other people who ride their trainers on the correct side of the road": Brit (and Europeans)
• "and the other for weirdos like me": US
• "and maybe a third for the aussies, who are none of the above.": Aussies

I ride lots on Zwift but haven't tried the group workouts yet. As I understand it they shelve the normal power based speed physics model and just set a speed for the group so that everyone goes the same speed so long as you keep pedaling. I think you only get dropped if you actually stop pedaling.

6am for work.
We usually go to bed about midnight but I'm up for work between 5:30 and 6:30, it varies. I don't normally do morning training.

Don't forget UK and Ireland are on Western European time (GMT/UTC) while most of Europe such as France, Spain, Germany, Italy, Belgium, Norway, Sweden, Austria, Poland, etc are all on Central European time (UTC+1) and then there are the countires further east that are another hour ahead but let's ignore them ;)

I'm guessing 18:30 to 21:00 local time is the window that will catch most people. I'd certainly have difficulty making anything earlier than 18:30 most days.

I think a start time of 18:30 UTC will accommodate most people for for the Europe targeted ride. That'll be 18:30 in Ireland & UK, 19:30 in Central Europe, and 20:30 in Eastern Europe.
19:00 would be best for me personally but then Eastern Europe is getting late.

Are there any free Zwift codes longer than the 7 days ?

Just a pet peeve, but is there a reason they are not promoting helmet use? I see riders with no helmets and don't feel that's a very smart or healthy way to promote. Maybe the old man in me, but drives me nuts.

I'm not sure I agree with the "not promoting helmet use." Zwift is not real. You can't crash. You do not need a helmet. The idea that somehow by not wearing a helmet in the virtual world that we are somehow encouraging a lack of helmet use just doesn't seem to me to have any actual evidence supporting it.

Reminds me a lot of the discussion about violent video games and real world violence, something where the evidence just isn't very strong in terms of showing correlation or causation: https://www.health.harvard.edu/...mes-and-young-people

Certainly, in my own case, I never wear a helmet in Zwift. But I would never even consider not wearing a helmet outside. And that's true of most of the folks that I know. By which I mean, I do not know a single cyclist who would ride without a helmet outside. But it's pretty mixed in terms of who does and doesn't wear a helmet on their avatar.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Sorry, but can't agree with your opinion. Sets a bad precedent IMO.
Also your article does not say there is no link, and other sources say otherwise, so a bad choice of example.

Precedence for what exactly?

Did you actually read what Jordan said or do you prefer simply regurgitating the same thought independent of helpful commentary that happens to not agree with your own?

---

---------------------------------------------
Of course it hurts. The trick is not minding it hurts.

Seriously??? It's a damn video game, FFS.

---

Favorite Gear: Dimond | Cadex | Desoto Sport | Hoka One One

Chill dude. My opinion, so you could care less. Fine with me. Not my thing anyway but was surprised given the times. Feel the wind through your hair...... :-)

Ha! Speak for yourself! I’ve fallen off the trainer before! I still don’t wear a helmet in Zwift though... it messes up my sweet hair.

4pm PST....A great time for the unemployed folks that live in that time zone I guess? Or those that work at home I suppose. (Sigh)

I'm not worried about the no-helmet thing.
I do worry about a group ride with a bunch of guys in their aero bars though. Virtually terrifying.

+1 for the Euro option

I've done a couple of group workouts now and the "rubber banding" feature seems to work pretty well. Expect slower than usual average speeds, though (not that speed really matters in a workout like this). Each one I have done the average has been somewhere around 15 mph.

---

VDOT O2 Run Coaching
Team INFINIT Discount Code: RowanJones

We really needed to make sure not to speed up the slower riders too much. For more experienced riders, certainly the rides are slow. But to give some perspective, we've gotten feedback from riders that have expressed concern about how *fast* group workouts are. Our concern was that slower riders would set benchmarks - in particular in Strava - that they would be unable to break riding on their own. So we really wanted to respect that for those riders, going faster than normal was a bigger detriment in terms of the impact on trackable metrics than a fast rider going to slow. If you never break the PB you set in a group workout, that's a bigger issue than going a lot slower than your PB performance.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

This sounds cool, but seriously when are the group workouts in Zwift going to have a better and more detailed description of the workout? For these, people want to know how long the intervals are and what %of FTP the intervals are. Why isn’t this being posted for all workouts??

I'll throw in an additional request to be able to scale FTP below 90% on erg-based workouts. Sometimes I want to do a group workout as an easy day. Without going in and manually adjusting my FTP.

Trainerroad lets you do that!

Zwift let’s you dial down workouts. It’s right below all the detailed intervals on the left hand side. You can increase up to 110% FTP. Not sure how much it lets you reduce workouts.

To 90%, per my post above. If I'm just doing an easy recovery spin, I'd like to drop it to, say, 70%. That way you can still get the group social aspect without the requirement of pushing yourself hard. Currently to get what I want, I just take my bike off my smart trainer and put it on my dumb rollers, using my power meter as the power source. That way I get what I want. I "fail" most of the intervals and don't get to collect stars, but whatever.

Howdy Jordan, I'm in for tonight's maiden voyage. I haven't done a group workout on Zwift yet, nor used workout mode since getting my smart trainer. I see we'll be riding London flat, so maybe this isn't important, but my question is: would you recommend I use my smart trainer, or just participate using my quark PM? I'm not sure how the controllable trainer may add to or complicate the group workout and planned effort levels.

Thanks much!

---

To breathe, to feel, to know I'm alive.

Group workouts function totally the same as regular workouts from a user experience standpoint. And the course profile also doesn't matter. Basically, in workout mode, the trainer always thinks you're on a flat road unless you're in erg mode; the terrain doesn't make any difference in workout mode.

Likewise, in group workouts, we force the group together.

So my honest answer is that it doesn't really matter whether you use your smart trainer or not.

Likewise, the planned efforts scale to your FTP, and we will stay together regardless of your actual power output. As long as you are pedaling, you'll stay in the group.

Is that helpful?

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Yes, thanks.

---

To breathe, to feel, to know I'm alive.

How many people joined? I would like to try to make it next week. I am new to zwift, is there a way to see what the workout will be ahead of time?

I think we had about 70 people total.

You can see the workout as soon as we post it to the calendar on Zwift.com/events or in Zwift Mobile Link. But next week is not up yet.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Hey Jordan,
I enjoyed Tuesday, thanks! Is this going to be the regular weekly time slot and similar TSS?

I noticed my gearing and KK road machine wouldn't let me get to 55 cadence in the highest power interval and ended up at 60RPM to hit the power number and had the orange warning for cadence. Seems that the completion star isn't effected by cadence because I received full stars. Maybe I need to change my gearing, though I haven't had this trouble on the road.

I picked this time slot based on our internal analytics about when most people ride, but I'm certainly open to changing it to actually suit the specific Slowtwitch audience.

TSS will vary, but I will review every workout and try to keep it about in the range of 60min @ IF of about .75-.85 (TSS: 55-70 or so). Basically a solid workout but ideally not something that blows you out.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I'm an easterner so it's fine for me. Just looking to plan for it. Thanks.

Updated for Tuesday, Jan 23

I will be live streaming (bear with me as it will be my first ever live stream), testing that out before I work to get Dan up and running for live streams himself. Sorry to be running back to back workouts myself here. I've got someone special (who is NOT me) lined up for next week. And then I hope Dan will lead his first after that.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield. For this first edition, the workout will be led by Slowtwitch's own CTO, Zwift Game Designer, and erstwhile pro triathlete Jordan Rapp.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

LIVE ON TWITCH

Follow the live stream at http://www.twitch.tv/rappstarracing

ABOUT THIS WORKOUT

This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.

Just nice and relaxed open cool-down to finish.

The main set is a solid 50min block of over-unders around 70.3 pace: 5min @ 90% (Over) & 5min @ 80% (Under).

This is a great workout for getting a sense of whether or your not 70.3 pace is really sustainable. It's easy to tweak for Ironman - longer intervals at 80% & 70% - or shorter - short intervals at 100% & 90%. So a great workout for triathletes to use for any race with only some minor tweaks.

WORKOUT DESIGNER

Jordan Rapp is the 2011 ITU Long Distance World Champion and a 6x IRONMAN® champion. A mechanical engineer from Princeton University, where he was a lightweight rower, Jordan brings technical precision to all aspects of the sport. He now works as a Game Designer at Zwift.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

My helpful suggestion is for Zwift to expand the range of the workout "FTP scaling" button way beyond the 90%-110% range it has now. Like Trainerroad, which lets you scale any workout to an arbitrary percent FTP.

My current primary use of Zwift is as a recovery tool, e.g. getting an hour in at night after a bike race to move the blood around a little. It'd be nice to jump in some group workouts and "slow roll" 'em. Get the social aspects, etc. It'd be nice to do that without having Zwift freak out about how I'm way below power.

I know I am, Zwift. Chill. It'll be OK.

Take my stars away if you want. It'd just be nice to have the erg mode be at the level I want rather than at the level Zwift thinks I want.

Thank you for leading this, Jordan.

Very fun and a good workout to boot. I'm looking forward to next weeks event.

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"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Tomorrow's workout is going to be led by Linsey Corbin!

http://zwift.com/events/view/40003

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

For those on the thread who remain skeptical. . .

I participated in the first two Slowtwitch Indoors with Jordan. The experience was awesome.

The structure of the workouts was unique and added new tools to my training knowledge. The first workout was race power at 55rpm cadence....really opened my eyes as to how I can really engage all my leg muscles. The second was over/unders...which is basically the same as the SST workouts on Zwift now. Again, great to do it in a group. Also, opened my eyes to what the pros do. Even though we are all riding together, Jordan was consistently cranking 4.8-5.0watts/kg.

Best of all, these happen at 8am Wednesday morning for me...perfect one hour on the bike followed by a good run outside. Ride on!

Very cool initiative. 7pm is a bit late for east coast folks maybe. But cool stuff.

I was thinking the opposite. 8pm east coast would be perfect. Put the kids down and then put the hammer down.

Maybe I'll agree in a few months since we have a little arrival in the summer.

Jordan thanks for setting these up.

For those that are unable to attend during the specific time, can the workouts be archived somewhere (on Zwift?) where we can access it later and perform the workout?

Updated for Tuesday, Feb 6

The Slowman Cometh!

http://zwift.com/events/view/41202

DESCRIPTION
ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

For this fourth edition, the workout will be led by Slowtwitch founder and publisher, the Slowman himself, Dan Empfield!

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Any info about tomorrow’s workout for planning purposes?

Sounds more interesting than other Zwift options - but this is a rough week as I'm doing the Tour of Sufferlandria. No energy for 'extra' rides...

will there be an option to do the workout alone for people in other time zones? SLOWTWITCH tab in the WORKOUT SECTION?

I recently came back to try Zwift after not being on it for at least a year and was surprised how enhanced the events section became. lots of events and event types. lots of options for group rides (social or training), group workouts, races. way cooler than I recall.

"given the times" I find it refreshing that Zwift isn't trying to "promote" anything other than a platform where I can train indoors without completely being bored out of my skull. It never even occurred to me that my zwift avatar doesn't have a helmet and why should it? It's a video game. it just doesn't matter

That would be a good idea. Or just save the zwift workouts somewhere so we could import them in as custom workouts

X2

What’s the focus/goal for the workout tomorrow?

Is there some way to "look back" and get stats from a ride other than time, distance and calories.

Thanks

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I will be live streaming on my twitch channel: https://www.twitch.tv/rappstarracing

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I was running and saw the group rolling by in all their Slowtwitch kits

Just using this feedback mechanism to express my dislike of the blurry tunnel-vision effect on the end of intervals. When your real vision is already suffering at the end of an interval, no need for a nauseating visual effect on the screen as well.

I didn't experience this. I've read it mentioned by others in the zwift riders FB group, but hadn't myself done workouts since it was incorporated, until these ST group workouts came along. I'd forgotten the convo about the effect and don't recall if there's a way to turn it off, but again, I didn't notice it.

I agree though it would be an annoying / undesireable feature.

I'd like to thank Jordan and Dan for getting the workout sorted. I enjoyed it.

---

To breathe, to feel, to know I'm alive.

At 14mph. :-) They need to fix their algowhatevers and get that sorted out.

Not complaining. Zwift is a game changer for me.

---

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Hey, I was running at about 13km/h at that point

Updated for Tuesday, Feb 13

Gravel Goodness with Matt Lieto! 75min of low-cadence, gravel-themed awesomeness that's good for cyclists of all abilities and disciplines.

http://zwift.com/events/view/42503

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

For this fifth edition, the workout will be led by professional triathlete, coach, and gravel aficionado Matt Lieto. Matt has recorded numerous top finishes at both the Ironman and 70.3 distance, but more recently he's turned his focus off-road with the advent of gravel and mixed-road racing.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT THIS WORKOUT

This workout takes you OVER THE TOP in homage to the unparalleled 1980s arm-wrestling film starring Sly Stallone.

This workout features progressive short blocks of low cadence efforts at and above FTP, perfect for the high-power-high-torque demands of gravel racing.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Ok. That was fun. Ready for next week.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

Jesse Thomas leads the week after next (sorry)!

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Well done, Matt L.
Thanks for the workout and the chatter.

---

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Updated for Tuesday, Feb 20

Dan Empfield returns! Back for round two!! (Sorry to everyone who experienced the hiccups of round 1 two weeks ago...)

http://zwift.com/events/view/43907

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

For this sixth edition, the workout will be led by the Slowman himself. Dan Empfield is back to lead his second ride and is looking forward to talking all things triathlon, Slowtwitch, bike fit, and everything else.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT THIS WORKOUT

Because of the relatively short rest in between intervals this is a challenging workout to do on the road because you need either a fairly long hill or an extremely steep one because it is nearly impossible to get back to the start otherwise. As a result a workout like this is ideally suited to indoor training because the challenge of finding suitable topography is reduced.

7min warmup
8x4min SST High (96%) with 2min EZ
5min ez freeride cooldown

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Reminder about today's ride with Dan

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Nice group today. Had to miss this for personal reasons but it seems Dan did a mighty fine job.

We're thinking about adding in an approx 1hr "social" ride more like 2w/kg territory if that's of interest.

Thinking either of swapping this ride to that format and making a longer workout for the weekend.

Or for just adding in the social ride on another day.

Poll coming with options.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Updated for Tuesday, Feb 27

Happy Birthday Jesse Thomas!

http://zwift.com/events/view/45264

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

For this edition, the workout will be led by Jesse Thomas, who is (sort of) celebrating his 38th birthday with a challenging workout from Jesse's coach Matt Dixon of Purple Patch Fitness. Jesse was born on February 29th (Leap Day), so in lieue of actually getting presents which he does not deserve, he gets a special treat - EXTRA TRAINING!

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT THIS WORKOUT

This workout has a 38min main set to celebrate the fact that Jesse is now 38 years old, even if it is not actually his 38th birthday.

4min @ 82%
3min @ 96%
2min @ 110%
1min @ 125%
all with 1min recovery @ 65%

2x through the above with 2min extra rest @ 55%

6min @ 110% to finish

Plus warm-up and cool-down

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Just saw this posted on twitter and thought this group might get a kick out of it. Apparently a forward thinker in the 1890’s envisioned Zwift-like virtual training:

boof!

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"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Is it possible to ride that workout? Without creating the custom workout on my zwift?

I should make a download page for all the ZWO files. In the meantime, you can download here: https://drive.google.com/...jvPJDBFZMcFzVtqkPhHy

Just stick it in Documents/Zwift/Workouts

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Thank you Jordan.

I just found a page that helped me create some workouts, graphical editors are slower than cut-and-paste.

https://zwiftinsider.com/manually-editing-zwift-workouts/

What's/Who's on tap for tonight's ride?

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"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

In, for my 1st 2-a-day where p.m. cycling follows a.m. swimming. Should be interesting.

---

To breathe, to feel, to know I'm alive.

Our very own Herbert Krabel!

Slowtwitch Indoors: Herbert Krabel's Progressive Ramps

DESCRIPTION
ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

For this edition, the workout will be led by Herbert Krabel, who served for many year's as Slowtwitch's Editor-In-Chief and who still writes as an At-Large Reporter. Herbert was a professional mountain biker before serving a long tenure at American Bicycle Group. He has been an avid triathlete as well but his current passion is Swim-Run events and he is the founder of Swim-Run North Carolina. Herbert resides in Winston-Salem with his wife and twin boys.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT THIS WORKOUT

This workout consists of three rounds of three progressively challenging ramps. The ramps get harder each time and each round the ramps also get shorter and harder.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Thanks for the kind intro. I cant wait

Herbert brings the pain.....that was an awesome set. My legs were jelly afterwards.

---

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Must ride without Erg mode next time, I was spinning like never before :-)

Slowtwitch Indoors: Tri-Roubaix

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

ABOUT THIS WORKOUT

A triathlon take on the Mat Hayman Paris-Roubaix Special. Triathletes don't need to be ready to surge quite as much as a pure bike racer, but it is still a great tool to have in your physiological array.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Mar 20: Penticon Condensed

ABOUT THIS WORKOUT

This week, we take on one of the classic IRONMAN courses - in condensed form. A workout designed around the classic IRONMAN Canada course in Penticton, BC. Start out with the short and punchy McLean Creek Rd climb, go up and over the lengthy and challenging Richter Pass, hit the rollers, and finish off ascending to Yellow Lake. It's 180km/112mi packed into a single hour of awesome!

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

That was a great session today!

A couple of us were doing it side by side in my Garage of Pain. We were curious the method Zwift uses to rank the riders in a group workout like this - I was almost always near the front and he was near the back. Random, or is there something else going on?

Ian

I think this is a great question. I was doing well, hitting my power numbers and slightly above and was like 77th out of 86. But I also joined 8 min late so pondered if that led to my positioning. On ither occassions when I joined early I was 19th or so.

---

To breathe, to feel, to know I'm alive.

It's roughly based on pure w/kg for ordering. But it will be influenced by some random factors. And yes, late join will have somewhat of an impact. If you are really strong, you'll always find your way close to the front. But there's some amount of randomness to the shuffling based on the way the rubberbanding algorithm works.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Makes sense, thanks. My w/kg is higher than that of my friend (at the same relative intensity), so that explains what we were seeing.

Ian

What's on for tonight's get together?

---

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Did you end up riding it? That one stung a little (okay, a lot).

---

VDOT O2 Run Coaching
Team INFINIT Discount Code: RowanJones

Sorry for the slow reply. We had a big all-company meeting and I forgot to post the workout.

I have done that workout myself numerous times, so trust me, I know what I put you through.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

That one was worth the price of admission.

I think I would have bailed after about the 8th interval if I was by myself. The virtual accountability factor was strong last night.

---

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

It was a good one!

---

VDOT O2 Run Coaching
Team INFINIT Discount Code: RowanJones

Bump! Have anymore of these workouts been made available for download?

Thanks.

I'll make a folder now and put up links.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

All workouts to date: http://slowtwitch.com/...owtwitch_Indoors.zip

Individual workouts:
5x5min 70.3/IM over-under - http://slowtwitch.com/...oors__5x5min_703.zwo
8x3min progressive 70.3 big gear - http://slowtwitch.com/...s__8x3min_BG_703.zwo
8x4min SST with 2min - http://slowtwitch.com/...8x4min_with_2min.zwo
Herbert's ramps - http://slowtwitch.com/...ors__Herbert_s_R.zwo
Happy Birthday Jesse Thomas - http://slowtwitch.com/...ors__Jesse_Thoma.zwo
Linsey Corbin's SST - http://slowtwitch.com/...insey_Corbin_SST.zwo
Matt Lieto's Over-The-Top Gravel - http://slowtwitch.com/...Lieto_Overthetop.zwo
Penticton Condensed - http://slowtwitch.com/...ors__Penticton_C.zwo
Sub-Threshold - Vo2 (most recent) - http://slowtwitch.com/...ub_threshold_Vo2.zwo
The Slowman Cometh - http://slowtwitch.com/...ors__The_Slowman.zwo
Tri-Roubaix - http://slowtwitch.com/...ors__Tri_Roubaix.zwo

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Sweet!!! More Pain to come!!

Thanks.

Looking forward to getting home, so I can try this ;)

Hey Jordan (or anyone who can help), I have a tech question.

I'm using a Wahoo Snap and when cadence is included as part of the programmed workout, things go poorly and I don't know why.

If I hit the intended cadence (e.g. 95 rpm), my power is usually low. So I spin faster in order to hit the intended power (which is always my primary focus) and the software eases tension while flashing to pedal slower. Easing tension of course makes power drop further. I've tried switching gears but haven't found that to work well either. On the flip side (e.g. 60 rpm), the Snap increases resistance so dramatically that I get locked out, standing / grinding at 40 and decreasing rpm while I shift into my easiest gear combo, until I give up and unpair my trainer.

Do you (does anyone) know what gives, what's the workaround?
I have 2 options to pair my trainer in Zwift (one has FE-c or something like that). Is one choice better than the other? Or should I just unpair my trainer when cadence is part of the group workouts?

Thanks in advance.

---

To breathe, to feel, to know I'm alive.

FE-C is the newer - and better - option.

Sounds like you may have some calibration error; try an advanced spindown. Cadence has no inherent effect on power - the trainer doesn't actually know what the target cadence in Zwift is and doesn't care; so it's strictly going to be a function of gearing and wheelspeed.

Wheel-on trainers are always going to be the least accurate - and have the most - lag, but the Snap is supposed to be pretty good. But I'd say try to avoid any sort of big change in cadence - slowly drop it - to prevent those big spikes in resistance. FE-C may help with this if some of the issue is related to dropouts. Have you run the log files through the Zwiftalizer to check for dropouts?

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Thanks for the reply.

I have been using FE-c b/c I thought it was supposed to be better, but I wondered if that was maybe now old and currently inaccurate info.

Adv spindown is a good idea - there have been some storm related power outages in my area, maybe that has impacted things.

Looking at the logs never occurred to me. I'll give those things a try.

It's funny b/c I really only experience an issue when cadence is specified. Either in Zwift or the Wahoo cycling studio I was unsing before these ST workouts rolled out.

---

To breathe, to feel, to know I'm alive.

Apr 3: Twin Peaks

ABOUT THIS WORKOUT

This workout challenges you to raise your power up and over two "cimbs" and then to recover around what should be your race pace. There are additional 30sec breaks in between each block of work that should help to smooth over what is a long block of work and get you used to maximizing short rest blocks.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

ZWO WORKOUT FILES

All workouts to date: http://slowtwitch.com/...owtwitch_Indoors.zip

Individual workouts:
5x5min 70.3/IM over-under - http://slowtwitch.com/...oors__5x5min_703.zwo
8x3min progressive 70.3 big gear - http://slowtwitch.com/...s__8x3min_BG_703.zwo
8x4min SST with 2min - http://slowtwitch.com/...8x4min_with_2min.zwo
Herbert's ramps - http://slowtwitch.com/...ors__Herbert_s_R.zwo
Happy Birthday Jesse Thomas - http://slowtwitch.com/...ors__Jesse_Thoma.zwo
Linsey Corbin's SST - http://slowtwitch.com/...insey_Corbin_SST.zwo
Matt Lieto's Over-The-Top Gravel - http://slowtwitch.com/...Lieto_Overthetop.zwo
Penticton Condensed - http://slowtwitch.com/...ors__Penticton_C.zwo
Sub-Threshold - Vo2 (most recent) - http://slowtwitch.com/...ub_threshold_Vo2.zwo
The Slowman Cometh - http://slowtwitch.com/...ors__The_Slowman.zwo
Tri-Roubaix - http://slowtwitch.com/...ors__Tri_Roubaix.zwo

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Well, that looks downright hideous.

See everyone tonight!

---

----------------------------------
Editor-in-Chief, Slowtwitch.com | Twitter

Great ride. That was my first Slowtwitch Zwift - a lot of fun.

---

Dan Kennison

facebook: @triPremierBike
http://www.PremierBike.com
http://www.PositionOneSports.com

I thought that might've been you!

I accidentally set my power settings to 105% because I am a God-damned moron. That hurt.

---

----------------------------------
Editor-in-Chief, Slowtwitch.com | Twitter

When I first wrote the workout, the top end parts were +10% from that they were today. But then I remembered what it's like to be a triathlete and not just a cyclist and I took it down to what you all did today...

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Y'know, I think I may have preferred it with the bonus 10%.

Oh, also, so you're the one who wrote the "motivational" messages? I was about ready to kick that person in the shins during the last bit.

---

----------------------------------
Editor-in-Chief, Slowtwitch.com | Twitter

Agree. I am on the 7 day trial and saw this ride as I got on the trainer tonight. I jumped in and had a great workout. I will definitely be joining Zwift and doing these more often.

---

http://www.sfuelsgolonger.com

Yeah, the original version was 15% difference between steps - 80-95-110-125-110-95-80-95-110-125-110-95-80

I've uploaded both versions to the workout library and posted links in first post of this thread.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Apr 10: 70.3 Ramps

ABOUT THIS WORKOUT

This workout is designed to train your ability to change power and to surge and recover. It makes use of varying duration ramps to lift the power progressively within each block. The warm-up includes some high effort sprint surges to get the legs primed for a workout that is anything but "steady."

The first set is a series of 3 high-effort ramps with aerobic ramp recoveries. 30 seconds building in the anaerobic zone (125->150% FTP) with the recoveries then being 90 second ramps from 70-80% FTP. These high effort surges mimic the early intensity of races where jockeying for position often happens out of the swim.

The main set consists of two rounds of three pairs of ramps. The opening ramp is 1 minute from 100-125% FTP, right at the top end of the aerobic zone. Then the recovery brackets typical 70.3 power - from 80%-90% FTP - over 4min.

All sets have 4min easy spinning between.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Does anyone know if Zwift is capable of or planning on sending power, cadence, HR to Strava when they sync? My rides aren't currently showing that and it be nice to have it.

Thanks.

It should send all of the above. We produce a "normal" FIT file including all of that data plus simulated GPS.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Here's what I'm talking about missing in Strava when I ride Zwift...

This from ErgVideo



This does not show show from Zwift.

Okay, that's really weird. Can you go into your my.zwift.com profile and grab one of the FIT files from your rides (download link is in the lower left) and send to me?

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Here's one of my .FIT files....

I just uploaded that to Strava and saw everything... So I really have no idea why it's not showing for you. The FIT file we save to your profile is the exact same thing we send to Strava. Here's what happened when I uploaded the file you just sent me to Strava:

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Hmmm... I think I understand what's happening now.

When using ErgVideo, there are no segments so that Analysis section is on the main activity page. When using Zwift, there are a gazillion segments so the Analysis section actually has a tab that is used to view that part. I never looked at the tabs before so sorry to bother you with this.

Also, thanks for your help.

Tony

Is there a ride tomorrow? I don't see one listed on Zwift.

---

http://www.sfuelsgolonger.com

Sorry, was trying to get a special ride leader. It's up now - http://zwift.com/events/view/54767

Matt Lieto's Gravel 8/6/4 Threshold <-- this workout is part of a new training plan from Matt that is coming to Zwift.

ABOUT THIS WORKOUT

Another workout tailored towards the gravel/road-optional racer, but it's great for triathletes as well.

"In gravel racing I find there is often much more time above the 80-85% of FTP zone than road racing, and with that also a lot of time at or above threshold. Steeper climbs, softer road surface, and more time spent riding alone are all reasons your watts may sneak up into this zone.

This workout will give us some good solid work in that zone and help us find some comfort inside the pain that is found at your "FTP". A total of near 30 minutes there today, so take care of yourself with lots of good hydration and snacks if necessary." - Matt Lieto

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

This sounds painful. Looking forward to the challenge as these are my new Tuesday night rides. Thanks.

---

http://www.sfuelsgolonger.com

This week... WILDFLOWER CONDENSED!

As with the Penticton Condensed workout, the idea is to mimic the key parts of the Wildflower course.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Jordan, keep up the good work with these, I can't make the Tuesday night time but I've been doing them every week and enjoying the challenge.

Hi. Are we still doing these? I'd been sick or had conflicts, but haven't seen any new workout posts to this thread.

Thanks!

---

To breathe, to feel, to know I'm alive.

Yup. Every Tuesday at 4PM Pacific. I'd just gotten behind with uploading the updates to this thread...

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Bump with latest workout info on initial post.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Bump with latest workout info on initial post.

---

"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Great work load on Tuesday. My legs were fried from leg day in the gym on Monday. The short intervals were challenging but not over the top.