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.
Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. 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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
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Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Endurance Project’s Favourite Zwift Workout” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
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Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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When purchasing use the discount code “web25” to claim your 25% discount.