Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints
Sprinting generates a large amount of power and uses different energy pathways from longer duration efforts. Within this session there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Wednesday Windtrainer Workout: 2020 Zwift Academy Primed FTP
As the saying goes “there are many ways to skin a cat” *. Instead of doing longer intervals at your Threshold pace, in this workout you will prime your lactate acid system first by doing an anaerobic effort prior to five minutes riding at your Threshold intensity. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience
Anaerobic Power is your ability to maximise power for short durations. This is achieved in this workout with quality rest prior to giving it absolutely everything you’ve got. If you aren’t well rested you won’t maximise your effort as high as possible. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Capacity
Your VO2 will determine your ability to both suffer and also recover qwikly. Within this session you will put yourself firmly in the hurt box and then recover and see what your capability is with a short but hard set of intervals after a recovery period. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Wednesday Windtrainer Workout: 2020 Zwift Academy Sprint Profile
Sprinting is a key skill and component of fitness that will help you win races. Regardless of how good your fitness is if you can’t sprint at the end of a race you are unlikely to win. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Wednesday Windtrainer Workout: 2020 Zwift Academy Aerobic Power
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. This session gives you plenty of time riding just above your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Wednesday Windtrainer Workout: Alison Freeman’s Actual Sweet Spot Bike Intervals
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Wednesday Windtrainer Workout: The Gorby
Spending time riding at VO2 Max level will develop your top end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Wednesday Windtrainer Workout: Lavender Unicorn
Spending time riding at different intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Fitness Swimming Training Plan (Intermediate 8 week Plan) 3 swims per week
This programme will build your swimming fitness and develop your confidence and speed in the water even more. Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses through phases to build you to your peak performance.
Prior to using these plans, you should be able to complete swim sessions of 1,500m in distance.