ZWIFT PROGRESS

If the weather is grim, or you don’t have long for lunch, training indoors will enable you to work at highly specific intensities

SESSION 1 Aerobic blast

“Improvements in aerobic endurance and e!ciency are the aim here, as you’ll be working at moderate intensities below lactate threshold,” explains Adam Daniel of Wattbike. “By maintaining this e"ort for a long time, but with minimal recovery, your body will improve its aerobic capabilities to enhance your power output at low to moderate levels of exertion.”

Total session time 56 mins Warm-up 10 mins ramp @ 85-95rpm

2 mins @ 50% of FTP 2 mins @ 60% of FTP 2 mins @ 70% of FTP 2 mins @ 80% of FTP 2 mins @ 50% of FTP

Main session

2x18 min blocks @ 85-95rpm, with a 4 min rest in between each set at 50-60% FTP.

Block 1 5 mins @ 75% FTP, followed by 1 min @ 80% FTP. Repeat for 3 sets.

Block 2 5 mins @ 75% FTP, followed by 1 min @ 80% FTP. Repeat for 3 sets.

Cool-down 5 mins @ 8085rpm and 5 mins @ 50% FTP

SESSION 2 Ultimate technique booster

A lunchtime indoor workout is a good opportunity to refine your technique as well as your fitness. “In this session you will complete two drills – cadence builds and cadence holds – which will improve your overall muscle recruitment and firing patterns,” explains Daniel. “It will develop your muscle coordination at higher cadences, deliver a neuromuscular and cardiovascular response, and help to develop a smooth pedal stroke.” Total session time 40 mins Warm-up 5 mins @ 90-95 rpm, 50% of FTP

Main session Block 1: cadence builds

Perform a 30 sec cadence build. Using a small gear or low resistance, start your cadence @ 90rpm and steadily increase your cadence until at max cadence for the last 5 secs. Allow 2.5 mins rest in between each e"ort @ 40% FTP. Repeat this sequence 4 times.

Block 2: cadence holds

Perform a 1 min cadence hold, maintaining the highest cadence you can for the full minute without bouncing in the saddle. The key is to settle into your peak sustainable cadence. But the goal here is high cadence, not high power, so keep the gear small and the resistance low. Allow 2 mins rest in between each e"ort @ 40% FTP. Repeat this sequence 6 times.

Cool-down 5 mins @ 8085rpm and 5 mins @ 50% FTP

“By maintaining this e ort for a long time, but with minimal recovery, your body will improve its aerobic capabilities”