SZR Groupworkouts by Aktivitus

2019-01-13 06:15:00
Volcano Flat Reverse 120 minutes
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5min and 20min CEVAZ limits apply
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Aktivitus – Anaerobic endurance and base training - A set of effective 2h-sessions for improved cycling endurance.

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. The WO consists of three main blocks. The first two blocks are 2x25min of SST with a variety of load and cadence. The main purpose of this block is to wear you out ;)

Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainly these sessions will increase your Aerobic threshold and give you the base to develop your FTP and and VO2max capacity on other more high intensity sessions. (Check out or SZR Aktivitus sessions on Thursdays around 19.00.)

The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Test Clinic and Coaching in Stockholm, Sweden. Johan have 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.

The goal with these sessions are higher Aerobic threshold (LT), better aerobic performance and endurance. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.

Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 3 to 5h low intensity ride without any plan.

This concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testklinik and Coaching witch is Sweden’s largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.
More information about training and performance-testing at our website

Aktivitus works with sportsperformance in Cycling, XC-skiing, Triathlon, Running, Swimrun and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. This is a standard program. To get the best out of your training we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus can not be held responsible.


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: ... d-in-Zwift

# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap TBA TT Climb P1 TT Climb P2 Type
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# Rider Time avg power avg w/kg bpm type Category
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# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob