Capacity Reloaded

2018-10-12 16:10:00
Greatest London Flat 70 minutes
All riders visible Late joining
5min and 20min WKG limits apply

E SZR London 1 lap Greatest London Flat from Start Banner (Flat)
Description

Did you miss Zwift Academy 2018? Curious what it's all about? Or are you sad it's over and want some more of those awesome workouts? The 10 main Zwift Academy workouts will continue to run in Group Workouts until the Semi-Finals start on October 15th. No ZA credit, but here's your chance to learn about the program and continue to boost your fitness!

ABOUT THIS WORKOUT

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra... Last year we went up to the 4/1 minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable). This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

ABOUT ZWIFT ACADEMY

Thousands get fit, one goes pro. In partnership with Team Dimension Data and CANYON//SRAM Racing, this groundbreaking training camp and talent ID competition brings cyclists of all levels together on Zwift for social rides and workouts created by world class coaches. From August 6th - September 30th, riders are challenged to complete a program of 10 workouts, 4 group rides and 2 races.

Hard work pays off, as you’ll unlock in-game rewards as you progress. Zwift Academy is for everyone who wants to be the best cyclist they can be. By completion, you’ll be able to hold power for longer, hammer it on a sprint, and fly to the finish line. There is also a pro contract on the line for the top woman and top U23 man. Find out more at https://zwift.com/academy. Registration closes on August 19th.

WORKOUT DESIGNER

Kevin Poulton and Elliot Lipski are the coaches responsible for the Zwift Academy program. Coach Kevin has 15 years of coaching experience, with a focus on the successful implementation of indoor training. Under his guidance, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships. Coach Elliot previously worked at TrainSharp Coaching where he designed the 2016 and 2017 Zwift Academy workout programs. He is now a coach for the Team Dimension Data U23 team.

ABOUT GROUP WORKOUTS

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.

HELPFUL HINT

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: https://support.zwift.com/hc/en-us/arti ... d-in-Zwift

# Rider Time Points 95% (of 20min) Avg NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Skill
# 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 Type
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
Live positions - Next Update in 10 seconds
# Time Dist (Lap) Avg Avg Now Type ETA 5min PB 5min PB