BTC workout on Zwift! See description for full details.

Club Discord link: https://discord.com/invite/zKaNbkaqgS

Please follow Suzy Esser (Beccles Triathlon Club) and contact her to add you to the meet up

1 hour 20 mins total

Session details 

Warm up

10 min @ 40-60% of FTP

Zone 1-Zone 2

Ramp up in 4 steps

5 min @ 65-70% of FTP

Zone 2

4 min @ 70-75% of FTP

Zone 2

3 min @ 75-85% of FTP

Zone 2-Zone 3

2 min @ 85-95% of FTP

Zone 3-Zone 4

Recovery

2 min @ 50-60% of FTP

Zone 1-Zone 2

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

60-65 rpm - Overgeared seated efforts. Focus on smooth pedalling.

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

80-90 rpm - normal cadence

Recovery

2 min @ 50-60% of FTP

Zone 1-Zone 2

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

60-65 rpm. Overgeared seated efforts. Focus on smooth pedalling.

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

80-90 rpm - normal cadence

Recovery 

2 min @ 50-60% of FTP

Zone 1-Zone 2

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

60-65 rpm. Overgeared seated efforts. Focus on smooth pedalling.

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

80-90 rpm - normal cadence

Recovery

2 min @ 40-50% of FTP

Zone 1-Zone 2

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

60-65 rpm. Overgeared seated efforts. Focus on smooth pedalling.

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

80-90 rpm - normal cadence

Recovery

2 min @ 50-60% of FTP

Zone 1-Zone 2

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

60-65 rpm. Overgeared seated efforts. Focus on smooth pedalling.

Active

4 min @ 75-85% of FTP

Zone 2-Zone 3

80-90 rpm - normal cadence

Cool Down

6 min @ 40-50% of FTP

Zone 1