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视频时长 (分钟)

Patstein82

Ski semaine 2 Séance 1

min

ftp

mode

sport

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FTP moy.

70%

FTP min.

60%

FTP max.

80%

Description

🇫🇷antonyizzi 🇫🇷

zone 2 fc

min

watts

mode

sport

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WATTS moy.

84.2 watts

WATTS min.

50 watts

WATTS max.

105 watts

Description

Herenui

Zone 1 et 2 nov

min

watts

mode

sport

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WATTS moy.

136.7 watts

WATTS min.

100 watts

WATTS max.

170 watts

Description

BernsG

5W2 Touch of Egypt

min

watts

mode

sport

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WATTS moy.

90.9 watts

WATTS min.

40 watts

WATTS max.

130 watts

Description

This workout contains 4 x pyramids - ramping up and down in each effort so, maxing out at 100% of your FTP. Whilst the power isn't excessively high - the challenge comes from having to produce varying power at a high cadence of 110rpm. Being able to maintain a high cadence whilst your power is constantly changing is a skill, and will help support a more efficient pedaling style when you revert back to your normal, lower cadence.

BernsG

5W1 Rainbow

min

watts

mode

sport

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WATTS moy.

79.7 watts

WATTS min.

40 watts

WATTS max.

150 watts

Description

This workout is made up of 5 efforts - one in each power zone from 2 to 6. Perhaps unsurprisingly, as the power increases, the length of each effort decreases. The focus of this workout is the continuation of the high cadence work, where we complete the first 4 efforts at 105rpm. Remember - if you can train yourself to produce high power at a high cadence, you pedaling efficiency will improve at your ‘go-to' cadence, which may even nudge up a little!

BernsG

4W2 20-40's

min

watts

mode

sport

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WATTS moy.

112.2 watts

WATTS min.

40 watts

WATTS max.

195 watts

Description

This workout really gets your Type II (Fast Twitch) muscle fibers firing, by completing 20 x 20-second sprint efforts. There are huge gains to be made through sprint training, even if your target event doesn't involve sprinting - you will love being more powerful and explosive on the bike.

BernsG

4W1 Strength Builder

min

watts

mode

sport

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WATTS moy.

83.7 watts

WATTS min.

40 watts

WATTS max.

130 watts

Description

This workout contains 4 x very mild ramps from Zone 2 to Zone 3, however each ramp is to be ridden at a low cadence of 60rpm, adding a strength element to the workout. Rather than being a strenuous strength endurance workout in its own right, todays efforts further your strength training experience.

BernsG

3W2 Up and Down

min

watts

mode

sport

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WATTS moy.

90.7 watts

WATTS min.

40 watts

WATTS max.

135 watts

Description

This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.

BernsG

3W1 No Nonsense

min

watts

mode

sport

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WATTS moy.

76.4 watts

WATTS min.

40 watts

WATTS max.

130 watts

Description

This workout is straight forward - you will spend plenty of time with your chain tight. 3 x 6 minute blocks of Zone 3, will ensure you get a good training stress, without leaving your legs heavy for tomorrow.

BernsG

2W2 Over - Unders

min

watts

mode

sport

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WATTS moy.

98.1 watts

WATTS min.

40 watts

WATTS max.

130 watts

Description

This workout is based on the well documented 'over - under' style workout, where you repeatedly tip yourself above and dip below your threshold power. You should get plenty of rest during the 1 minute at 90% of FTP to enable you to manage the 2 minutes spent slightly above your threshold.

BernsG

2W1 Slow Motion

min

watts

mode

sport

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WATTS moy.

76.4 watts

WATTS min.

40 watts

WATTS max.

135 watts

Description

This workout offers an introduction to strength endurance training, which will likely be a new type of effort for you. Riding at a low cadence really draws upon your strength, which is critical for cycling. As the blocks get shorter, the intensity increases - all at 55rpm! A challenging session - enjoy!