Endurance Project's Favourite Zwift Workout
Cycling, January 14, 2025
Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56 miles and then still get off and run. At this intensity, you get the physiological benefits without the level of fatigue of higher-intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.
See a previous post about training intensity (Levels) to know how hard it is to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
Last week Endurance Project NZ posted in the Training for IRONMAN 70.3 Taupō 2022 Facebook group about their favourite Zwift workout, now that the weather is changing in NZ. John Woodward brings a wealth of cycling experience to his coaching (not to discount all the marathons and triathlons amongst other things he has also done).
Endurance Project's Favourite Zwift Workout
- 20-30min WU Level II;
- 6x 5min Level III, 10min Level II;
- 10min CD Level II;
- 10min Stretching
Start the workout with a twenty to thirty-minute warm-up (WU) riding at Level II.
The main set is made up of six reps, at Level III for five minutes. Ride at Level II for ten minutes between reps to continue to build your aerobic fitness.
Complete a Cool Down (CD) for ten minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from when I did this workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Originally Publshed: https://www.coachray.nz/2022/06/15/wednesday-windtrainer-workout-endurance-projects-favourite-zwift-workout/