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.
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
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
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