Tag: ZWO

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: 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.

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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: Stu’s Cadence Special B

This workout is designed to both enhance your aerobic efficiency and improving your pedalling technique. By focusing on your cadence you are developing your ability to spin….. spin to win. This workout is great for all cyclists and will develop your aerobic fitness and your technique.

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FWTF 40min Ride

Sunday Smart-Trainer Session: FWTF 40min Ride

Tempo is the intensity that can be sustained for longer durations. It is the intensity that is used in marathon mountain bike events, gravel races, Ironman and Ironman 70.3 events. This session gives a single, sustained exposure to this intensity. This workout is great to include early in a build up, or later in a build up to enhance aerobic efficiency or as a recovery session.

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Sunday Smart-Trainer Session: FTP Boost Dominator Shortened from Tyler

A 50-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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Sunday Smart-Trainer Session: Pogačar’s Spiked Threshold Efforts (Beginner)

Sustained efforts particularly on climbs is an import aspect for all cyclists – road, triathletes and mountain bikers. The ability to change effort, especially when fatigued will help you tactically in events. This workout provides elements of all of the above to build your fitness and ensure future success (and a reasonable amount of fatigue) – make sure you rest and rest well after this session, it’s not for the faint hearted.

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