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Slowtwitch Indoors - Group Workout Series on Zwift
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Jun 19: VO2Max Climbing


ABOUT THIS WORKOUT

Simulating the demands of climbing at a VO2 Max intensity, today you will complete 3 x 3min intervals, followed by 3 x 2min intervals.

However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals in the aerobars or seated if needed and the 2min intervals seated or even standing if possible.
WORKOUT DESIGNER

Kevin Poulton. Having over 15 years of coaching experience, the successful implementation of indoor training at Powerhouse Cycling has allowed athletes to achieve success across a wide range of events. We have devised methods of training that allow your indoor training to compliment your work completed on the road.

Under the guidance of Powerhouse Cycling, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships.

I have been coaching, racing and training with power meters since the late 90's and have successfully implemented their use into my training programs. My interest in exercise physiology ensures I keep up to date with the latest scientific studies, with this knowledge being passed onto our athletes.

For more info go to http://www.powerhousecycling.com.au

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:
Twin Peaks - http://slowtwitch.com...Double_Peak.zwo
Twin Peaks (Harder OG Edition) - http://slowtwitch.com...Double_Peak_OG.zwo
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 - @rappstar | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2018 | Zipp | Quarq | SRAM
Last edited by: Rappstar: Jun 18, 18 12:13
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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very cool! thanks to everyone involved organizing these.

2018 Schedule: Texas Half Ironman April 8 // Tri Cap Tex, May 28 // Cypress, TX Sprint July 29 // Kemah, TX Olympic October 21
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Ai_1] [ In reply to ]
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Same here ... but what's wrong about sitting on your trainer @ midnight!? ;-)
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [motorcity] [ In reply to ]
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An angry partner waiting in bed and having to get up for work at 6am?!
Other than that, I'd be fine with it!
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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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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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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Awesome, do we get to use the disc wheel? This is slowtwitch after all....
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Ai_1] [ In reply to ]
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Would your partner typically not sleep by midnight? ;-) But I get the 6am-getting-up-issue. 6am for work or for a workout?!? ;-)
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [motorcity] [ In reply to ]
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motorcity wrote:
Same here ... but what's wrong about sitting on your trainer @ midnight!? ;-)

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
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Slowman] [ In reply to ]
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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.
Last edited by: motorcity: Jan 10, 18 5:53
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [motorcity] [ In reply to ]
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motorcity wrote:
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
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [motorcity] [ In reply to ]
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motorcity wrote:
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.

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.

2018 Races:
Augusta 70.3, September 23rd | Waco 70.3, Waco, TX, October 28th | Cartagena 70.3, Cartagena, Colombia December 2nd

Gear: Dimond Bikes | Desoto Sport | Hoka One One
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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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: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [The GMAN] [ In reply to ]
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The GMAN wrote:
motorcity wrote:
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.


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.

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

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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Thomas Gerlach] [ In reply to ]
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Thomas Gerlach wrote:
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?
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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [motorcity] [ In reply to ]
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motorcity wrote:
Would your partner typically not sleep by midnight? ;-) But I get the 6am-getting-up-issue. 6am for work or for a workout?!? ;-)
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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Slowman] [ In reply to ]
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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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Ai_1] [ In reply to ]
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Are there any free Zwift codes longer than the 7 days ?
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [ggeiger] [ In reply to ]
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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.


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

Ask me about: 1st Endurance | Normatec - $100 off RAPP2018 | Zipp | Quarq | SRAM
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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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.
Last edited by: ggeiger: Jan 10, 18 17:45
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [ggeiger] [ In reply to ]
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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.
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [ggeiger] [ In reply to ]
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ggeiger wrote:
Sorry, but can't agree with your opinion. Sets a bad precedent IMO.

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

2018 Races:
Augusta 70.3, September 23rd | Waco 70.3, Waco, TX, October 28th | Cartagena 70.3, Cartagena, Colombia December 2nd

Gear: Dimond Bikes | Desoto Sport | Hoka One One
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [The GMAN] [ In reply to ]
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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...... :-)
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Re: Slowtwitch Indoors - Group Workout Series on Zwift: Starts Tue, Jan. 16th @ 4PM PST [Rappstar] [ In reply to ]
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Rappstar wrote:
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.


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.
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