Zwift Group Rides for May 2020 - Ladies
A whole month of May madness
These are all structured workouts, designed to get you stronger, fitter and faster.
The workouts are tailor made for ladies, progressive and will see you increase your power and efficiency sustainably.
Crafted with care, precision and love by the Coaches @ The Practice
Have a look at www.thepracticesa.co.za for more information on all our services.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||4:57 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:57 hrs||1:00 hrs|
Sample Day 1
A solid workout to make sure everything is firing before a big event.
Progressive warm-up with 2 sprints
3 x 5' efforts
3 x 30" sprints @ high cadence low resistance
Cool down, recover and race!
Sample Day 2
1' Hard to make the break Z5+ RPE 8+
2' to consolidate, catch your breath and drink Z3+ RPE 6to7
5' to drive the pace. Z5+ RPE 8
10' Recovery Z1 RPE 3
Repeat 3 times
Sample Day 3
Progressive warm-up ___________________ 3 x 10 minute efforts ___________________ Cool down ___________________ Can be done indoors or outdoors
Sample Day 4
Warm up: 10-15 minutes working from Endurance (Power Z2, HR Z2, RPE 2-3) to threshold effort (Power Z4-5, HR Z4-5, RPE 7-8) with 3 x 1-minute fast pedals to wake up legs. ____________________________________ The sprints are max efforts and require full recovery between each effort. Stop the session when you can't reach max power, so allow long recovery, preferable to get in 3 good sprints than 6 average sprints. _____________________________________ Make note of the following stats for the sprints: - Max power - Average power - Max Speed - Average speed - Distance covered - Max Cadence - Average Cadence These values can be used to determine good gear selection, also focus on sprint position for aerodynamics, goal is to have biggest distance covered in 15" ______________________________________ Cool down: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 5
Progressive Warm-up with 3 10 second sprints.
4 x four minute intervals at 100rpm
2 minute recovery between intervals
Cool down 10 minutes
Sample Day 8
Short progressive Warm-up
5 reps of:
- 1' under threshold Zone 4 RPE 6/7
- 1' over threshold Zone 5 RPE 7/8
3 reps of:
- 8' over threshold
- 4' recovery
Focus on force and smooth power, no rocking, no stomping!
Tip: Break up the 8' intervals by standing, sitting, varying cadence etc.
Goal is to have average power over threshold for each 8' interval.
Sample Day 9
3 x10 minutes at Sweet Spot (88-92% of FTP) at a comfortable cadence with 5 minutes recovery.
Sweet spot is a very beneficial intensity (IF) to ride at, its hard but not too hard and will improve aerobic efficiency (EF) which basically means you can go quicker with less effort ;)
Can be done indoors or outdoors