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WHEN: Tuesday, 5/4 @ 6:30 AM
NOTE: This will be ANOTHER MORNING RIDE this week.
WHERE: Zwift & Zoom
ZWIFT Meet Up for this Ride (in addition to the Zoom). Obviously, you must have Zwift to do this. There are a few specific steps you’ll need to follow to make this work the way we intend. INSTRUCTIONS CAN BE FOUND AT THE VERY BOTTOM. Interested in ZWIFT? Click HERE to learn more and get set up.
ZOOM to make the workout more personably.
–> Optional (but recommended) for Zwifers
–> Necessary for NON-Zwifters
ID: 954 2391 3000
NOTE CHANGE IN MEETING LINK AND ID
WHO: ANYONE who wants to have fun, challenge their fitness and add accountability to their training routine while they get a coached workout. ALL fitness levels welcome.
NOTE: If you have Zwift and you prefer to NOT do the actual workout planned, you are welcome to join the “Meet Up” for company and accountability. You CAN just ride along or do YOUR OWN WORKOUT. It’s up to you.
This week’s workout:
Total Time: 69 minutes
Warm Up: (12 min)
– 3 min @ 60% – rpm: 80-90; (RPE: 5/10)
– 3 min @ 70% – rpm: 80-90; (RPE: 6/10)
– 3 min @ 80% – rpm: 90; (RPE: 7/10)
– 3 min @ 90% – rpm: 93; (RPE: 8/10)
-10 min @ 95% (9/10); rpm: 93
Part 2: – SURGE; Repeat 6x
-SURGE :45 sec @ 150% (14/10); rpm: 95
-RECOVER 2:15 min @ 55% (5/10); rpm: 80-90
Part 3: CRUISE
-5 min @ 110% (10/10); rpm: 90
Part 3: JUST FOR FUN; Repeat 4x
-SPRINT 1:15 min @ 130% (12/10); rpm: 93
-RECOVER 2:45 min @ 55% (the 5/10); rpm: 80-90
8 min @ 55% (5/10); rpm: 80-90
Download the “ERG” power file (smart trainer required):
Interested in ZWIFT? Click HERE to learn more and get set up.
IN ADVANCE OF THE RIDE:
1. Contact us with your Zwift name so we can send you an invite to the Meet Up. Also, you MUST follow Coach Chris (Zwift: Chris Kaplanis #RTAtri). This allows him to send the invite.
2.*Download the Zwift workout file below AND import the file to Zwift. You’ll need to go to the “Zwift” folder on your computer THEN the “Workout” folder and paste the downloaded workout here. HERE’S SOME MORE HELP. … scroll down to the section: “Sharing and Importing Custom Cycling Files.”
*(if you’re an RTA Coached Athlete this will show up in your Zwift Training folder within the app just like with all of your other bike workouts)
3.On the day of the ride, get on Zwift a few minutes early to ensure everything’s good and ready to go at ride time.
MEET UP INSTRUCTIONS:
To join the Meet up… go into Zwift:
1. Click RIDE
2. Click “Join the meet up”
(YOU MUST DO THIS BEFORE YOU SELECT THE WORKOUT FILE)…Then you’ll be riding in place on a bike trainer (virtually) along with everyone else prior to the start.
3. Select Ride File (if you want to do the planned workout, … you don’t have to… you can ride as you please or choose a different workout)
MENU –> Workouts –> Custom Workouts –> “Name Of This Week’s Workout”
4. Begin pedaling and start warming up. At the time of the START OF THE RIDE, YOU MUST BE PEDALING.
(we will set up the Meet Up)