Tag: Zwift File

Emma Snowsill's Threshold Bike Intervals A

Sunday Smart-Trainer Session: Emma Snowsill’s Threshold Bike Intervals A

Your ability to ride at Threshold will have direct influence on how fast your bike leg of any Olympic Distance or Ironman 70.3 triathlon will be. It is also of benefit for anyone racing a Zwift, road or Mountain Bike race. Although you won’t spend the entire event at Threshold, having the ability to sustain your effort at Threshold and recover qwikly from efforts at Threshold will see you in good stead. This session is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman 70.3) especially a month or two out from your event.

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Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps A

I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the first in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.

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Sunday Smart-Trainer Session: 10x 35sec Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

View More Sunday Smart-Trainer Session: 10x 35sec Single Leg Drills (SLD)

Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Threshold Bike Session

Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.

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Sunday Smart-Trainer Session: 10x 50sec Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

View More Sunday Smart-Trainer Session: 10x 50sec Single Leg Drills (SLD)

Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session

Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.

View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session

Sunday Smart-Trainer Session: 10x 45sec Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

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Sunday Smart-Trainer Session: RAMP Test Threshold Session #2 Reverse

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Sunday Smart-Trainer Session: 10x 40sec Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

View More Sunday Smart-Trainer Session: 10x 40sec Single Leg Drills (SLD)