Really enjoying racing on zwift a couple times a week but I get crushed in the sprints, particularly if they are uphill. While I have improved some, my 1 minute and 15 second power are much lower than I’d like. Other than just racing more, do folks have recommendations on good workouts to improve here, both inside and out in the real world? Relatedly, to improve this end-of-the-race power is is better to try work on this when fresh and not fatigued or more helpful to simulate end of race conditions sprinting when you are already pretty fatigued? Thanks in advance.
10 or 20 x:
6s all out sprints
54s recovery (or even longer rest)
Start there and build those sprints to 10s each week and you’ll notice your max power getting better.
If you want to increase your 15s and 1mn performances, you need to work on your fast-twitch fibers (white and pink).
I discussed that a lot with the guys from french track sprint team. One of my friend went to 3rd (1mn effort) to 1st (15s effort) in the team sprint, and detailed quite a lot the differences between the 2 :
15s is essentially ATP from PC work, so a lot of iron push + neuromuscular sprint (and ideally no aerobic work)
1mn is essentially lactate work and pink fiber development, so a lot of power work (aerobic and anaerobic) and lactate work (1mn full gas intervals). And ideally no aerobic ride > 1h
Of course this will significantly reduce your aerobic performances for long races… is “slow twitch” the right forum to discuss this 
10 or 20 x:
6s all out sprints
54s recovery (or even longer rest)
Start there and build those sprints to 10s each week and you’ll notice your max power getting better.
This. I stretch recovery to 5 minutes between each sprint. Start with a big gear and high resistance if done on a trainer. Usually outside it would be done on the big ring, uphill. Or you would slow down to a stand still on a big gear, and start from there. I improved my sprint in just a few sessions.
Maybe throw some Jimenez workouts in your weekly plan also to help recovery on those multiple efforts type events.
Do you have a direct drive smart unit ? I think it’s the best option for Zwift “performances”.
I ride on a “dumb” insideRide roller (with my PM), and am always “late” to react on terrain change and sprints, whatever I do…
LOuis
If you want to increase your 15s and 1mn performances, you need to work on your fast-twitch fibers (white and pink)
You beat me to it. My first thought was how ironic it is that someone is asking a fast-twitch muscle development question on a forum titled “Slowtwitch.”
Another tip is to make sure you go into those 60/15 seconds fresh. Even tho I don’t have the highest power… by being fresh and at the front (accelerating) before the rest of the group starts, I can usually catch the back of the group and not get dropped
Otherwise, practice those short intervals
You don’t work on sprinting by having crazy short recoveries. You work on sprinting by giving max efforts with max recoveries. Think 8-12 sec sprints with 8-10 min recoveries. If you’re sprinting every one minute, then you’re not doing a sprint workout as the shorter that recovery, the more aerobic the work.
Improving your ability to repeatedly do max sprints or one minute efforts in a ride or race is going to come down to your aerobic fitness. Higher the ftp, the better your ability to recover and do another big effort.
Two different things to work on.
Anecdotally, I saw my highest sprint and 1 minute numbers when I saw my highest 5 min and FTP numbers… Being really fit helps you be really fit.
Really enjoying racing on zwift a couple times a week but I get crushed in the sprints, particularly if they are uphill. While I have improved some, my 1 minute and 15 second power are much lower than I’d like. Other than just racing more, do folks have recommendations on good workouts to improve here, both inside and out in the real world? Relatedly, to improve this end-of-the-race power is is better to try work on this when fresh and not fatigued or more helpful to simulate end of race conditions sprinting when you are already pretty fatigued? Thanks in advance.
2 things: be sure to register for ZwiftPower.com for the best race info and results. Secondly, time to get “prison big†if you want those that max 15 second sprint. The top guy in the game right now is just under 18 w/kg (1420 watts) for 15 seconds.
Remember most people cheat, their trainers are not calibrated, their Internet is a different speeds but besides that racing is fair and accurate.
Remember most people cheat, their trainers are not calibrated, their Internet is a different speeds but besides that racing is fair and accurate.
I respectfully disagree that “most people cheatâ€. Anyway, the rider (https://zwiftpower.com/profile.php?z=103766) that I was talking about is currently the Zwift US National Champion and has been fully vetted by Zwift and has reliable dual power recording. He is also on the IndoorSpecialist Zwift team which have been hyperactive with their transparency and verification of their riders. I trust him/them on this one.
zwift’s setup still is only as good as user input correct? What the user puts in for info will affect the outcome right?
And not saying they do it to actually “cheat†but if you don’t update info it won’t be correctly calibrated correct?
I’m sure for specific events or money events you have to be more regulated than just the random races each day,
In terms of cheating, I agree i don’t think it’s as widespread as som assume, but you definitely have to take everything with a grain of salt. If you really wanted to compare numbers, everyone would be on the same identical trainer. They’re not, so you kind of have to just view it for what it is: a fun, competitive activity that you can get into and enjoy but shouldn’t take too seriously, results wise.
To the OP: Agree with Pyrenean wolf that 15 second and 1 minute power are different.
At least as far as 15 second power goes, evidence suggests that to a certain extent, sprinters are born and not made. However you can certainly try to increase your strength, power and speed. And if you really want to increase that strength, you should hit the weights, as sprint power correlates strongly with 1RM squat strength. Start small, build weight slowly (and add exercises slowly), and take a long term view–increases in strength come quickly at first but to reallhy reach true potential takes years of work–and if you do it right, you will likely see a blip in your cycling performance but not too much overall negative impact. Then your sprint drills can translate these strenght gains into speed on the bike.
I bet you will get stronger and faster, but your speed gains might be big or the might be small. You might find that from a purely competitve aspect, you’ll do better by focusing on aerobic or other types of training, and that’s okay. You never know until you try. But you might find that being stronger makes you a more balanced rider, makes you more durable overall (no back pain at the end of rolling hill races etc.), makes you more balanced athletically for the other physical activities that you like to do, or that you just plain find it fun. And there’s something to be said for doing things that we enjoy rather than just being an “optimization bot”. This is where people say things like “oh strength training is helpful” whereas others say “it’s not worth your time”, and really they’re both right, because it all depends on your philosophical outlook.
To Pyrenean Wolf, I suspect our OP had more of a worldtour sprinter model in mind rather than track sprinter In which case, he’d definitely want to keep doing aerobic work. In fact, it’d be critical. That said, i agree with you that something’s gotta give and these modalities are in many ways working at cross purposes. But how to fit all the pieces together is a question that even people with decades in the sport don’t agree on, right? THat’s what makes it fun
OP, how are you training right now, and what are you training for? Are you in “off-season” mode right now or are you already doing structured training towards a race? If the former, you have a lot more flexibility to try some fun new things
zwift’s setup still is only as good as user input correct? What the user puts in for info will affect the outcome right?
And not saying they do it to actually “cheat†but if you don’t update info it won’t be correctly calibrated correct?
I’m sure for specific events or money events you have to be more regulated than just the random races each day,
I don’t have a separate pm at the moment but most of the other guys at the front of the A races do. Check this out for Holden. https://zwiftpower.com/analysis.php?set_id=4723
Really enjoying racing on zwift a couple times a week but I get crushed in the sprints, particularly if they are uphill. While I have improved some, my 1 minute and 15 second power are much lower than I’d like. Other than just racing more, do folks have recommendations on good workouts to improve here, both inside and out in the real world? Relatedly, to improve this end-of-the-race power is is better to try work on this when fresh and not fatigued or more helpful to simulate end of race conditions sprinting when you are already pretty fatigued? Thanks in advance.
I assume you are keeping a power up in your pocket and using it? You’re not winning a sprint in Zwift without it. Like any good bike race, it’s just about getting to the line as fresh as possible. A good finishing sprint is as much about what you did the entire race leading up to it as much as it’s about the specific training you are doing. Also keep in mind you are always facing off bike racers, not triathletes, folks who train their top end a lot more specifically.
I am in off season mode but am actually riding quite a bit (10-11 hours wk) because the weather has been good on the weekends and I have enjoyed seeing some improvement in the Zwift races. Last year I did the Tour of Flanders sportive and La Marmotte and really enjoyed both so next year I am planning to do some other big cycling events (Amstel Gold sportive (long version), Vatternrundun and Etape d’Tour). Right now I am doing 2 Zwift races a week (and sometimes 3), a beach mountain bike ride (we have a race here this weekend) and 2 medium-long rides of 50-60 miles on the weekend, at least one of one of which is with a pretty quick local group (yesterday we rode with a TDF rider who was in town which is was really fun). I will start building up the long rides in January and February to be ready for my bike events. In the meantime, I plan to do as you say and try some new things like building that 15 second/sprint power just to try something new.
Thanks to all for the thoughts and advice, much appreciated. It is exactly what I needed to know.
you kind of have to just view it for what it is: a fun, competitive activity that you can get into and enjoy but shouldn’t take too seriously, results wise.
^ that
Remember most people cheat, their trainers are not calibrated, their Internet is a different speeds but besides that racing is fair and accurate.
I would agree with this. Now, in my opinion, are most people putting their weight as 110lbs and flying around a course at 60mph? No. But are a lot of people who weigh 169 pounds, entering their weight as 165lbs because it’s “close enough”? Yes. In my opinion.
In terms of cheating, I agree i don’t think it’s as widespread as som assume, but you definitely have to take everything with a grain of salt. If you really wanted to compare numbers, everyone would be on the same identical trainer. They’re not, so you kind of have to just view it for what it is: a fun, competitive activity that you can get into and enjoy but shouldn’t take too seriously, results wise.
I use trainerroad but I’m on zwift as well and follow some of the zwift racing. I think the worst thing in zwift races are people straight up miscategorizing themselves, such as those who I know have A level FTPs and ride in B’s. The way I see it, this is bad because if someone is over 4.0w/kg, even if they ride within the limits of B categories at 3.9 and play by the rules in that way, they’re likely doing sweet spot in comparison to a true B may be riding at their absolute limit. Regardless of how serious or unserious zwift racing is, it kind of stinks to have sandbaggers. Of course, any race in real life will have a spectrum of FTPs and w/kg, but if zwift racing is going to have categories based on ability, I think organizers and zwift will have to do a better job at not only identifying sandbaggers, but also preventing them from going into a lower category to begin with by auto-assigning based on their historical power curve in all zwift activities.
What kind if kg’s and watts we talking and for what race level?
Uphill weight still matters.
Also, ability to gun it and recover at hard tempo or SS is a must.
Lookup “peak and fadesâ€. 3 min starting with a 30sec sprint going to SS or threshold.
Or, they just make everyone start in the low categories and progress just like real bike racing. Makes way more sense.