Mamil Posted April 23, 2020 Share The idea being - share your custom workout. Zwift has the ability to create a custom workout and you can share this with others by copying the file out of your zwift folder and giving it to another zwifter who copies it into their filder as per this linkhttps://zwift.com/news/11792-importing-and-sharing-custom-zwift-workouts/ To get the ball rolling here's Mamilmangler: Pyramid scheme New_Workout.zip It's a warmup, then 1 minute at 180% FTP with 1 Minute rest (60%). Thereafter power requirement decrements by 20% and time doubles (as does rest interval) to a max of 5 minutes at just over FTP and then back up the ladder. Disclaimer - I haven't actually done it yet - will do on the weekend. Post yours? JohanDiv and DJR 2 Link to comment Share on other sites More sharing options...
V12man Posted April 23, 2020 Share I will just lend you my unicycle... you will experience pain in ways you don't want to experience pain... Escapee.., Vetseun, DJR and 3 others 6 Link to comment Share on other sites More sharing options...
Ampandy Posted April 24, 2020 Share I will just lend you my unicycle... you will experience pain in ways you don't want to experience pain...As long as you know someone in the medical field to to the patch up DJR and V12man 2 Link to comment Share on other sites More sharing options...
dave303e Posted April 24, 2020 Share I have a coach that does this 3-4 times a week for me, he always wins. I know he is winning by the excitement to see a rest day recovery ride on the plan. Mamil and fanievb 2 Link to comment Share on other sites More sharing options...
tinmug Posted April 24, 2020 Share You want pain? I have not ridden my bike since December the 31st. Andrew_Smith, DJR and Mamil 3 Link to comment Share on other sites More sharing options...
Escapee.. Posted April 24, 2020 Share I will just lend you my unicycle... you will experience pain in ways you don't want to experience pain... In the week before lock down I saw three guys on unicycles at Wolwespruit. V12man 1 Link to comment Share on other sites More sharing options...
Escapee.. Posted April 24, 2020 Share This isnt a custom workout but one the Sufferfest workouts called The Shovel (Picture from DC Rainmaker) I did it earlier this week..I was broken! Jakkals. and Unknown MTBR 2 Link to comment Share on other sites More sharing options...
Duane_Bosch Posted April 24, 2020 Share This is mine that I designed specifically for Alp du Zwift. I tweak it as I go. The idea is to get to the top as I finish the last interval. It has 10 intervals of 5 mins starting at ftp and then dropping slightly with 4 minute "rest" phases. I need to edit it coz it's based on FTP. If I want to hurt myself it's the Wringer or Cape Epic Workout #14 Edited April 24, 2020 by Duane_Bosch Link to comment Share on other sites More sharing options...
dave303e Posted April 24, 2020 Share If you doing power based training the easiest way to do this is to just manually add 5-10 watts to your ftp score in Zwift/Rouvy and do a % of FTP based session... Link to comment Share on other sites More sharing options...
JacBrand Posted April 24, 2020 Share You want pain? I have not ridden my bike since December the 31st. You win!I bough a new (secondhand) mountain bike 3 weeks before lock down. Have only ridin it once in the mountains. tinmug 1 Link to comment Share on other sites More sharing options...
Duane_Bosch Posted April 24, 2020 Share You want pain? I have not ridden my bike since December the 31st. Why? The lockdown only started in April. Have you been injured? tinmug 1 Link to comment Share on other sites More sharing options...
JohanDiv Posted April 24, 2020 Share Did this custom workout two weeks ago on Zwift. Skipped the last 16 stars, felt I was done after 06h12min, Uber Pretzel and 160km.. Edited April 24, 2020 by JohanDiv TyronLab, no calves, aquaratza and 2 others 5 Link to comment Share on other sites More sharing options...
Duane_Bosch Posted April 24, 2020 Share Did this custom structured workout two weeks ago on Zwift. Skipped the last 16 stars, felt I was done after 06h12min, Uber Pretzel and 160km.. TB Workout.jpgShare this please. I won't complete it but it seems like a worthwhile endeavor. Zawillow 1 Link to comment Share on other sites More sharing options...
Jehosefat Posted April 24, 2020 Share Low cadence VO2Max intervals:20 minute warm up - 65% of FTPAt 110% - 120% of FTP:2 mins seated 55-65 rpm1 mins standing, +5 rpm1 mins seated 60-65 rpm30 secs standing, +5 rpm30 secs seated maintain previous cadence5 minutes easy spinning - 50-55% of FTPRepeat 4-5 times10 minute cool down Link to comment Share on other sites More sharing options...
JohanDiv Posted April 24, 2020 Share Share this please. I won't complete it but it seems like a worthwhile endeavor. Here you go: Trans_Baviaans.zip Duane_Bosch 1 Link to comment Share on other sites More sharing options...
TyronLab Posted April 24, 2020 Share That's pretty awesome, thanks! TB is closer to 2400m of elevation though isn't it? Guess riding to power it won't matter. I'd like to do this as a prep closer to the time (if TB ends up happening that is). Did this custom workout two weeks ago on Zwift. Skipped the last 16 stars, felt I was done after 06h12min, Uber Pretzel and 160km.. TB Workout.jpg Link to comment Share on other sites More sharing options...
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