Zwift: WORKOUTS

ENTRENAMIENTO POR ZONAS

Z6 - CAPACIDAD ANAERÓBICA (121%150)

• Z6 INTERVALS (8Wk Race Day Prep) 55' (2x10x1' Z6 al 130%)
• THE WRINGER (Less than an hour to burn) 43' (12x30'' Z6 al 205%)
• THE McCARTHY SPECIAL (Less than an hour to burn) 60'  (Z4/Z5/Z6 Mix)
• DAY 2 - MICROBURSTS (Hunter's Challenge) 60' (3x20x30' Z6)
• ABSA CAPE EPIC W14 (Absa Cape Epic) 1:11h (3x5x1' Z6 al 121%)

Z5 - VO2MAX (106%120)

• THE GORBY (Less than an hour to burn) 1:00h (5x5' Z5 al 110%)
• ESCALATING 3MIN VO2MAX (L'Etape du Tour - Phase 3) 52' (4x3' Z5)
• VO2MAX DESCENDING (L'Etape du Tour - Phase 3) 0:57h (4x5'4'4'3' Z5)
• ABSA CAPE EPIC W15 (Absa Cape Epic) 1:20h (7x3' Z5 al 115%)
• THRESHOLD PULLING (Zwift Acad 2016 - Month 3) 1:23h (6x4' Z5 al 105%)

Z4 - UMBRAL (THRESHOLD) (91%105)

• ABSA CAPE EPIC W4 (Absa Cape Epic) 1:03h (2x3x5' Z4 al 90%)
• ABSA CAPE EPIC W5 (Absa Cape Epic) 1:13h (2x3x7'6'5' Z4 al 90,95,100%)
• ABSA CAPE EPIC W7 (Absa Cape Epic) 1:13h (3x12' Z4 al 100%)
• TT#1 THE POLISH (TimeTrials Specific) 1:20h (4x4x2' Z4 al 95%)
• ABSA CAPE EPIC W9 (Absa Cape Epic) 1:33h (2x3x7' Z4 al 100%)
• THRESHOLD PUSH (Zwift Acad 2016 - Month 4) 1:46h (3x12' Z4 al 95%)
• PUSHING WEEK (Zwift Acad 2016 - Month 5) 1:58h (6x16' Z4 al 103%)

SWEET SPOT (88%93)

• STT (Short) (Less than an hour to burn) 0:50h
• STT (Med) (60-09 minutes to burn) 1:25h
• STT (Long) (90+ minutes to burn) 2:10h

Z3 - TEMPO (76%90)

• ABSA CAPE EPIC W11 (Absa Cape Epic) 1:41h (4x15' Z3 al 81%)
• HILL REPS (8wk Race Day Prep) 42' (5x5' Z3 al 89%)
• ZWIFT ZONE 3 LEG WORK (Zwift Acad 2016- Month4) 1:05h (3x10' Z3 81%)
• STRENGTH BUILDER (Zwift Acad 2016- Month4) 1:23h (3x16' Z3 81%)
• LOW CADENCE Z3 STEPS (Zwift Acad 2016- Month1) 1:28h (5x8'⇅12' Z3 88%)

Z2/Z3 ENDURANCE/TEMPO

• OLIMPIC TRI PREP PLAN
• DAY 2 - BIKE (Week 1) 1:00h
• CRIT CRUSHER
• SPLIT 2/3 (8wk Race Prep Day - Week 1) 1:10h 
• ZWIFT ACADEMY 2016
• SPLIT ZONE 2/3 (Month 1) 1:25h
• EXTENDED ZONE 2-3 (Month 2) 1:40h
• PROGRESIVE RAMP (Month 1) 1:45h
• ACTIVE OFFSEASON
• CADENCE & TEMPO (Week 1) 1:40h

Z2 - RESISTENCIA AEROBICA (ENDURANCE) CON SPRINTS

• 10-12WK FTP BUILDER
• 1:22h DAY 2 (Week 3)
• 1:00h DAY 3 (Week 6)
• YOUR FIRST CENTURY
• 2:00h DAY 3 (Week 09)

Z2 - RESISTENCIA AEROBICA (ENDURANCE) (56%75)

• Z RACING
• 0:50h FAST AND EASY 
• 1:00h TAKIN' IT EASY
• 1:00h EASY PROGRESS 
• 1:00h EASY BIG GEAR 
• SINGLETRACK SLAYER
• 1:00h ZONE 2 #1 
• 1:00h ZONE 2 #2
• ACTIVE OFFSEASON
• 0:45h ENDURANCE (Week 12) (45'  74%)
• 1:30h ENDURANCE (Week 01) (090'  73%)
• 2:00h ENDURANCE (Week 11) (120'  72%)
• 2:30h ENDURANCE (Week 03) (150'  73%)
• 10-12WK FTP BUILDER
• 0:55h DAY 1 (Week 3) (6 x 6 min 72%)
• 1:04h DAY 3 (Week 3) (6 x 7 min 72%)
• 1:00h DAY 1 (Week 5) (5 x 8 min 65%)
• 1:00h DAY 3 (Week 5) (5 x 9 min 65%)
• 1:05h DAY 1 (Week 6) (4 x 10 min 65%)
• 1:05h DAY 1 (Week 7) (2 x 25 min 65%)
• 1:25h DAY 3 (Week 10) (2 x 30 min 65%)

Z1 - RECUPERACION ACTIVA (55%)

• SINGLETRACK SLAYER
• RECOVERY SPIN 0:48h
• ACTIVE OFFSEASON
• ACTIVE RECOVERY (Week 3) 1:30h

LIBRE

• 60-90 MINUTES TO BURN
• 90' RIDERS CHOICE 1:30h

CALENTAMIENTO

• PRE-RACE DAY SPIN (8wk Race Day Prep - Week 8) 42'

ENTRENAMIENTOS ESPECIFICOS

CADENCIA

• GRAVEL GRINDER
• CADENCE PIRAMIDS  45'
• CADENCE BURST 54'
• ZWIFT ACADEMY 2016
• ZONE 2 CADENCE CHANGER (Month 1) 70'
• CADENCE TRAINING (Month 2) 95'
• CRIT CRUSHER
• CADENCE CHANGE EFFORTS (Week 5) 60'
• ACTIVE OFFSEASON
• CADENCE & TEMPO (Week 1) 1:40h

FUERZA (85%95)

• GRAVEL GRINDER
• BUILDING CLIMBS 90'
• ZWIFT ACAD TRI 2020
• ENDURANCE STRENGTH DEVELOPMENT 65'
• ZWIFT ACAD 2016
• ZWIFT ZONE 3 LEG WORK 60'
• STRENGTH BUILDER 83'
• LOW CADENCE Z3 STEPS 88'
• 8WK RACE DAY PREP
• STRENGTH TRAINING (Week1) 100'

ONE LEG TRAINING

• ACTIVE OFFSEASON
• CADENCE & TEMPO (Week 1) 1:40h

TAPERING

• CRIT CRUSHER
• DAY 1 - TAPER INTERVALS (Week 5) 47' 
• DAY 2 - TAPER INTERVALS (Week 5) 38' 

MEDICION DE LA FORMA

TEST FTP

• ZWIFT ACAD 2016
• PRE-TEST DAY RIDE (Month 1) 1:35h (hacer día antes Test FTP)
• TEST DAY RIDE (Month 1) 1:13h 
• FTP
• RAMP TEST (FTP)