ZZRC Group Workout

ZZRC Group Workout

Route: Ocean Lava Cliffside Loop in Watopia

Workout: Rolling Roads

We were back for another Saturday group session, this weekend we’d be working at tempo with 3 x 15 minute blocks. Looks easy A few of the regulars were already talking about increasing to 105% difficultly before we’d even started.

A nice progressive warm up to build up a sweat, turn on the fans and take off coats. I mentioned in chat that we often play little games in these sessions, with adjusting difficulty, cadence and/or riding position. Always optional.

I was planning to stick to 100% difficulty for our first block - but peer pressure…. OK, up to 105% The first block was a good way to get the mind and body focused, before the games picked up. We had a 10 second “sprint” at the end of each block, before a deserved 5 minute recovery.

Today’s group was really chatty, we had a few new joiners as well as new Zwifters. There was a good discussion about cadence. Ideal cadence, different cadences. We also had a chat about heart rates and heart rate monitors, with our own HRM Emma getting everyone to check theirs at the end of each block.

In the 2nd block we increased the difficulty to 110% with low cadence intervals: 60rpm, 70rpm, 80 rpm. That 60rpm can really bite, especially as we ramped up.

For the final block we increased to 115% difficulty with higher cadence intervals: 85rpm, 95rpm, 105rpm. I was starting to regret this decision. We had to work hard as we reached the top of the ramp and then a final 10 second sprint. I maxed out at 169bpm. Really tough, but good training.

Thanks for joining Andy, Annie, Mick, Martin, Roger. I hope everyone had fun, I really enjoyed it. Lots of chat and great to see some of the new joiners saying they would be returning next weekend.