How I Improved My Power & Endurance With a Simple 60 Minute Indoor Cycling Training
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- čas přidán 28. 07. 2024
- Welcome to another training video, where I chart 1 month of training, during a very bust period of work, where only had 4-6 hours per week for cycling and strength. I decided to keep things simple, and use Tempo With VO2 Max Surges, in order to train in the power zones best suited to my physiology to build endurance and top end power. The cycling training takes only 60-90mins (depending on how much tempo you add on the end).
I complete the same training x8 in 1 month, and show you the impact on my overall fitness, power and also during a test of endurance (Zwift's Long Sweet Spot !)
Also as I described in the video, I am now training to take part in the Majorca 312, following the very kind invitation to take part from Morray aka Muz, founder of All Things Ride. Muz is making available the tickets including half board accommodation arriving on Wed 27th April and taking part in the event on Saturday 30th April, leaving Sunday 1st May for £550. Just say you are a friend of Bike Racing Without Mercy - link below:
Event / Package Link
www.allthingsride.com/road-cy...
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Thanks ever so much for all of your support! And whoever you are, what ever your do, please remember to LIVE THRIVE AND STAY HEALTHY !
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Majorca is my favourite place to ride! You will Love it 👍
Cheers Scott 🙏 - and for another beautiful Thumbnail - you are a true artist 🤩
I was just in the process of watching this when you were telling us about your Majorca trip very nice too lucky boy. Thanks for the ride on phill 😊 another very enjoyable Watch as always all the best 👍
I’m very fortunate indeed - and massively excited for the 312 💯👌 Thanks ever so much for all of your encouragement and kinds words of support 🙏 - and the ride ons are a pleasure 👍
Happy New Year Phill, 1st vlog of 2022 and as always very informative and inspirational. Looking forward to see what your 2022 vlogs bring. I'm now on a mission to get fit again following my time off the bike due to injury. So Zwift is going to me mega important to get me road ready for Spring Summer.
Wishing you a very happy and healthy - and super fit 2022, Tony 💪💯 - and definitely my experience is Zwift is perfect for rebuilding the fitness, and then its a case of enjoying the fruits of your labour over the spring and summer - perfect 🤩👌
Congratulations my friend. Zwift trail ride is great mate, by the way you look so strong Phil. Awosome. With hello. Have fun. 👏👏👏
Cheers Atakan 🙏 - amazing training for your own racing this 💯 - but not the easiest for the rollers this one, so I’d do them on the turbo trainer. Take care champ 👍
Best of luck in your preparation for the 312 . Another cracking video , very inspiring
Thanks ever so much Sean, thats massively appreciated 🙏 - and very motivating for us 💯 Am really looking forward to riding out in Majorca… just need to learn how to ride 312km 🤣
Enjoyed that video Phil, thanks.
Pleasure Liam - I love these, and hope you enjoy them too! 💯
BRWM = 🤖 .. Fantastic progression Phil you have done, and continue to be, amazing. Chapeau 💪👏
You’re too too kind, Phil 🙏😊 - but hugely appreciated 💯 Love these - I felt a lot of benefit in Jan - Feb ‘21 - and they certainly rebooted my fitness in late 2021 👍
The 312 looks great Phil, having ridden in majorca before, it's an event I've always wanted to do and something to focus the mind and training. Something for me to consider! Really enjoying watching your training.
Cheers Matthew - I’m very much looking forward to it, super excited (but by far my longest ride … it will hopefully be 🤞). Have a chat to Morray at All things Ride - he’s lovely. Massively appreciate your very generous support 🙏
Surge training sounds like a great innovation to counter boring over-under sets. Can't wait to try this.
I’m the same Rich - I can find some trainings a little repetitive. But this one is proper hard, but somehow addictive, and since filming the vid, I’ve been really happy with the foundation it gave me to continue to progress 💯 Enjoy !
Hey Phil,
Thanks for sharing the benefits of tempo with surge intervals. I'm just starting back on the bike after open heart surgery 7 weeks ago and your videos are really motivating. For now it's e-bike only but once everything's fully healed it'll be back to training on the TCR. Can't wait! Good luck for your event in April too. I think GCN did a video on it recently and it looks fantastic. You'll do well 👌
My pleasure, Rod - and wishing you the very best of recovery in your journey back to full fitness 🍀💯 Great to hear that you are back on the e-bike, I’ve loved riding with Jayne when she’s hired one, and we are trialing a city e-bike at the moment. Thanks for the best wishes for the 312, and heads up on GCN, am really looking forward to it 👍
It's nice to see you back at it, Phill! 👏Although, if I know your upload schedule, i imagine that there is an era of ERG-only incoming soon enough 😭
21:37 That's indeed the correct answer, Phill! 😂However, after seeing photos of Rhiannon's masterclass in pasta making, I'd believe that her cinnamon buns are excellent as well 🙈
How do Lord 👍 - yep back at it. And trying to group together blocks of trainings, so as to show the results. Having to use ERG has forced me to go back to some old favourites, like 4x5mins, 4x10mins and Sweet Spot Long - and it’s made me value it more. Had to focus much more on keeping a consistent cadence, and noted I default to 82-84rpm on Sweet Spot, 92rpm for the 10min efforts and 95 for the 5min efforts - which is an interesting linear relationship, because on ERG the body automatically resorts to whats most efficient, and I think outside I’d got into the habit of too variable (and low) cadence . Yep - you called it right on Rhiannon’s cinnamon buns 😋 - as good as her pasta, and thats 👌
Mallorca 312 that's gonna be great Phill!... careful not to underestimate that first climb out of Pollenca to Femenia, looking at the remainder of the route, you'll enjoy the 5-8% style of climbing there, there's not many really steep ramps, but lots of grades where you can push if on a good day. Really enjoy that coastal road around Valdemossa and Galileo area, it's less famous as Puig Major/SaCalobra but very quiet, rustic and most of all cycling friendly.
Thanks for the heads up Chris 🙏 - really appreciate the insight 👌 Am really looking forward to it - and will be sure to take your advice (saved it down already ! ) . My first time to Majorca - and I’ve heard the roads are as good as the vistas 🤩
With trepidation I will add this to my list of sessions to try. The 312 looks savage.
🤣 Ian - it will feel very tough, but it is doable, and you kind of hit a rhythm. I set the intervals as follows in the Zwift Custom workout, which is in line with those prescribed by Ed: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
312 is a great event. I completed it in 2019 - long day out but great buzz when you cross that finish line. I’ve signed up for this year also. Good luck!
Cheers Chris 🙏 - am excited for the 312💯 - and maybe we’ll be able to say hello 👍. We need to keep building the endurance now 😅
Maybe see you out there at Mallorca 312! All booked - hoping Covid doesn’t ruin any plans.
Awesome, Ben - will be great to say hello 👍 - so lets keep 🤞 for the travel 💯
Great to hear you are going to Mallorca for the 312, you will do well with all those climbs! Morray is a great guy!
Really looking forward to it James 💯 - it looks incredible, and Moray has been an absolute gent 👌 I know you and many of your clients are in prep too - so will be good to meet you once out there - looks sensational 🤩
Proper emotional watching Phil ! - your dedication is unquestionable - come the spring into summer, the benefit gains will be yours to see. And i'd say further enjoyment :) but as we all know it has to balance with everything to give us the enjoyment to put the smile on the face - Great video team BRWM - Ps i think you are spot on with the 60 min training quality over quantity! pps great guy Moray Tuach
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Cheers Neil - proper emotional training, but I do love this session 👌 Hoping to build a bigger Diesel engine for this spring and summer, and absolutely Moray is a true gent, lovely guy. Jayne also says thanks for your kind comments on the vid 🙏 - hugely appreciated 💯
Nice video as alway Phillip, The 312 looks like a great event and definitely one on my list. Hope your keeping well and had a pleasant Christmas and New year. 👍🏻
Happy new year, Adam ! Jayne and I hope that you and your family have a very happy and healthy 2022, with plenty of adventures of your own 👍. Thanks for touching base - and absolutely, I’m very excited about the 312 - my first time in Majorca - amazing roads and even better views I’m told 🤩
@@BikeRacingWithoutMercy Thanks to you both. You will really enjoy Majorca, a Mecca for cycling and as you say some great roads. I last cycled there about 7 year ago but it was fantastic. 👍🏻
@@tiptoptigger and you are a connoisseur of such matters, Adam 💯 - so praise indeed. Really excited about it 👌
Awesome content as always Phil ✊🏾. I’m suffering through a structured training plan at the moment, time permitting.
Thanks Paul 🙏 - and it’s great to hear you are on a structured training program, definitely the best way to push hard enough whilst build in sufficient low intensity and recovery to make good progress. I’ll look forward to hearing how you go on it 💯✊
Looking strong Phill 💪🏼
Cheers Saracen 🙏 - gradually getting back on the right track, just need to lose 2kg !
Hi Phill, I am watching this in my lunch break. Watching you struggle is extra relaxing to me. 😉 Is it a coincidence? I had Just decided to do exactley the same workouts each week as well. I take the existing GCN workouts in Zwift for this. What a wonderful thing you are invited in Mallorca. Looking forward to the footage.
I suffer to serve you Agnes 🤣 - and super pleased it helps you relax ! That’s a very good coincidence !! You will need to make the workout yourself in the Zwift Custom Workout section on the home page. It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. Looking forward to hearing about your progress 👍
@@BikeRacingWithoutMercy 😂 That is lovely of you to write out these workouts so I can copy those. 🙏 I made the screenshots and make these workouts
well phil if thats simple im chris froome... hahahahhahha great vlog brother. you make me smile and get on my bike and work harder
🤣 Simples! I’ll soon be undertaking breakaways on the Finestra 😆 - thanks ever so much Simon 🙏 - happy to be of assistance Sir 💯
Great video
Thanks Proximity Roars 🙏 - much appreciated 👍
feel your pain buddy. fortunately, I get to do these outdoors here in Florida. I think you're smart to reduce intensity a bit to keep on with the training. when indoors on Zwift using training peaks I start at 110% and usually end up down near 100% which is still the middle of the range. outside I can hold it higher for longer, and usually go over the top end for many of them. good job Phil.
You are indeed blessed Brian💯 - Jayne and I are so much looking forward to getting back to Florida 🤞 And agreed with your observations, I’m learning to drop the power to focus on quality, and then try and build from a decent base. Thanks as ever for your super kind support 🙏
I love these videos, taking on the situations we all find ourselves in as cyclists with day jobs, other responsibilities etc. Way to make the most of what time you had and see the benefits.
Wish I could join for the Mallorca 312 - would love to ride with you and Piglet in Mallorca! But it's the weekend in between mine and Rhiannon's birthdays (a big one for her...) so probably shouldn't jet off to ride my bike. And on that note... I've sent her this video with that compliment at the end 😍 so expect comment number 2 once she's watched it!
That’s super kind of you Nick 🙏 - and for sure needed to make the most of my limited time. But love these with a big block of tempo both before and after - absolutely epic 💪. And for sure - I think it for the best to focus on your birthday’s and make sure you bake something amazing for Rhiannon … not flapjack(which is amazing BTW!) . Rhiannon’s cinnamon buns are on an entire other level 😋👌
Great vid very interesting as usual. Just moved off Zwift and jumped on to TrainerRoad adaptive training to see how that works. Keep up the good work👍
Thanks ever so much Rob 🙏 - really appreciate you saying that! Are you doing one of the sweet spot Trainer Road programs, or one of the more polarised ones?
@@BikeRacingWithoutMercy
It’s a bit of a tough one to pick as I do fast road,TT but have entered some long gravel events (Dirty Reiver 200k).
Appreciate you taking time to read and comment too as planning and editing these videos takes a lot of time.
Take it easy.
@@robjones2613 ahhh a delicate balancing act ! Best of luck 🍀
Great video Phill. i have said it many times before, but it is extraordinary the progress you can get from mainly indoor riding, that translates to outdoor.. Also, i see your flexibility is similar to mine, most cant touch their knees..
How do Lee 💪 - no doubt you are right - the turbo builds fitness that’s directly transferable outdoors - albeit it take a day or 2 to acclimatise to the steepness lurking in your neck of the woods 🥵. Nice work on the WTRL tonight - I saw you 11th in Mick’s stream - very very …. Very fast race ✊
Another inspiring and informative video. Thank you for your generosity in sharing your knowledge and experience so freely. Because of an earlier suggestion you gave me, I’ve been working towards incorporating more VO2 max intervals in my training. Thank you, and I’m looking forward to following along as you continue to prepare for the upcoming event in Mallorca.
I’m ever so pleased you found this one useful, Martha 💯 , and really pleased to hear you are building more VO2 Max into your own training . I love this style of training - it’s super hard, but very exhilarating - and improves the ability of the body to recover at a good work load. I as you saw it was a pleasant surprise to complete the Long Sweet Spot training on Zwift, and since then I’ve gone on to complete a big big training outside - so it certainly helped the endurance too. All the best with your own training and adventures and speak soon 👍
I was aiming for the Mallorca (I was born there!) 312 but changed jobs (I work in tech/IT) recently and I know I won't be able to put as much hours as I would like to experiment it properly x)
I have done 200 km rides but 312km requires not only lots of endurance but a decent speed to finish it in time.
Anyway, great video explaining this session which I think I haven't done in a while, I'll definitely check it out!👌
Ahhh changing jobs, Dan! I find that stressful, and it sure does change the priorities for a while 😅 This is a great training to build fitness on a limited time budget - I decided to focus on it due to my work becoming increasingly demanding over the final 3 months of the year. Best of luck with your new role - and keeping fit 🍀
Love to see your training vlogs
Hey Shaun - good to hear from you! And cheers, thats so so lovely of you to say so 🙏 Am trying to provide a more holistic approach to the training vids - including results. So a little longer between them coming 👍
@@BikeRacingWithoutMercy always enjoy your approach to training and vlogging.guess moving hasnt helped filming logistics either.
@@shaunedwards4362 making my evening, Shaun 💯 - I’ve got a little one as to how I combined the strength and tempo with surges ready to release. And am in the process of filming the next training block - which has been a little harder due to the WattBike gears not working 🤣
Hopefully doing the Mallorca 312 myself (Covid depending). Could meet you and the gang out there.
Amazing Ethan - absolutely, will be amazing to hang out👍. I think you’ll be a fair bit faster than me on the event though 💯 Let’s keep in touch
@@BikeRacingWithoutMercy Great. I'll message you nearer the time on discord.
Happy new year to you and Jane.
New pain cave - pain cave tour coming ?
Do miss the rise of the sun from the penthouse for sure
Happy new year, Zaahier 👍 - hope you are well, and no doubt training hard 💪 It’s only a temporary apartment, so no new pain-cave tour, and yes, we do miss the views….. they were exceptional 🤩 Jayne and I wish you many happy and healthy adventures in 2022 - look forward to comparing notes 👍
@@BikeRacingWithoutMercy thanks you Phil and Jayne. Indeed so. I had my 3rd dose and been off the bike again. Surely this year looking to up the FTP. Wishing you more watts and power over the next few months.
I am still in Cape Town and hope to be back in Malaysia soon then perhaps get in some zwift rides again.
Looking forwards to seeing the new pain cave when it's all ready and set up.
@@zaahierstanley955 hope you get back home soon, and for sure, 2022 will be a year of plenty of progression for you, Sir 💪💯
Great video Phil, have watched you undertake this block of training with keen interest having seen you mention them on live streams and them pop up on Strava. How do you find the tempo with surges compares to say 60/30s, is it merely more of an endurance aspect rather than pure vo2 max?
What’s the next focus on the training horizon and given the improvement with previous block will you be upgrading your FTP and thus your training zones? Sorry for all the questions, keep up the great work, love the channel 👍
Thanks Andrew - much appreciated 🙏 I love the 60:30s - and typically for me they would be set at about 350-360W (120% FTP) - which would be high VO2 max. And in past videos you’ll see that under Coach Laverack he set these quite often, and they are very effective. I personally prefer the Tempo With Surges, because on the 60:30s the recovery is very low intensity, and I recover well during this. But in my experience in the outdoor crits and Zwift Races rarely do I get to recover at 150-160W. So whilst the “recovery” is 2mins at Tempo, the 60sec efforts are more intense (135-138% FTP), and it is harder to recover whilst sustaining the tempo (the HR doesn’t come down as quickly as if at 160W). But both are excellent. I’ve done some more sweetspot and threshold work the last 3 weeks, and will add back in some VO2 Max intensity now I’ve had a little gap. 👍
I’m always out of breath watching your workouts Phill. It’s always emotional mate 😂
🤣 Cheers Paul ! And I can confirm - these really do bite! Proper emotional 🥵😁
As always a fascinating upload, for us time-pinched cyclists. I assume you were not in ERG mode for the tempo/vox max intervals? 6 weeks of Ed L's base programme left for me. Plenty of tempo surges in that with the odd tempo vox max session snuck around endurance work. Xert tells me it's working. All the best Jon.
Hi Jon - this is indeed one of Ed’s masterpieces 💯 - and enjoy the rest of his variations 😅. I didn’t use ERG for these, because I like to punch from the tempo to the VO2 max as if in a Zwift race or outdoor crit. Also the 5 -7sec lag form the resistance to build takes some of the difficulty out of it. So when I do use ERG (which is rare), I’ll typically only do so where the intervals are all 5mins or more.
@@BikeRacingWithoutMercy Thanks Phil. Will give it a try.
Great workout Phil as always. Think I am going to incorporate this into Zwift as a workout. Can i just check please, how long do the surges last for and at what cadence are you generally working at on the Tempo efforts? Cheers
Cheers Steven, I had to make it in the Zwift Custom Workout Option on the home page: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min tempo with surge block, set the tempo to the same 73-75% FTP for and the 60sec VO2 max surges to 130%-139% (2mins Tempo into 1min VO2 Max surge repeat x10 without rest) And for the 10-40min block after set the tempo to 73-75% FTP. I tend to be at 85rpm for the tempo and 95rpm for the surges 👍
Really good workout Phil. It is the type of training I need to now get into to improve my riding. Is the ride one of the workouts in Zwift or do I have to build it?
Thanks Cajetan 🙏 - I’ve loved it. I had to make it in the Zwift Custom Workout Option on the home page: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min tempo with surge block, set the tempo to the same 73-75% FTP for and the 60sec VO2 max surges to 130%-139% (2mins Tempo into 1min VO2 Max surge repeat x10 without rest) And for the 10-40min block after set the tempo to 73-75% FTP. 👍
Great vid as always. Seems like a good combo , and seems like good prep for group rides and sportiffe riding (ie surges over bumps / into a pack)
See you at 312, watch out for the food stops, in last 2 editions no food (was drink) until about 90km
Any chance of sharing the workout ? (I understand if not)
Cheers Andy - will be amazing to meet you at the 312 💯 - and 🙏 for the heads up on the drink. It’s a great training for the Zwift racing, outdoor crits and group rides - plus the UK climbs with super steep ramps. In part why I reckon its such a Big Bang for your buck. I made the training myself in the Zwift Custom Workout on the home page. It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy Ah cool , thx for sharing workout details , will give it a go
And obvs interested to hear training plan for 312 , doing the fully monty ?
@@BikeRacingWithoutMercy great training!!
For the 30 min Block, do you set 10 efforts of 1 min VO2 max and 2 min tempo ??? 10 times=30 min.
Or it’s different ??
Thanks and good luck in Mallorca
@@alejandro.a.m cheers Alejandro🙏. I had to make it in the Zwift Custom Workout Option on the home page: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139% (so that’s correct 10x2mins tempo and 1min VO2max). And finally for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy thanks. How many stress points does this training have ??
By the way, you use the hard version or the smoother one : 130% ftp or 139% ?
It seems so hard this training
Thank you 😊
Congratulation, great workout Phil. I would like to know what kind of training zone classification are you using? According to Dr Coggan classification, I find that your heart rate is one zone higher to be considered as tempo. It seems to me that you're actually riding in Lactate threshold zone with surges in VO2 max territory. However, I may be wrong as well!!
Hi Farid - thanks ever so much 🙏 I set the training zones by power not hear rate, but if I were to be at steady state 215-235W my HR would be very much zone 3. But during the 30min block with the VO2 max surge, my HR does remain in the threshold / VO2 zone for much of it, but recovers quickly back to zone 3 afterwards👍
Thanks Phil. Can you share your tempo surges workout? It looks really useful
Hi Andrew, I made it myself in the Zwift Custom Workout on the home page. It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. Enjoy 👍
@@BikeRacingWithoutMercy Thank you, Phil. I will be adding it to the zwift playlist. Currently in training for la Marmotte 2022 (having Missed out due to COVID the last 2 years).
How quickly is you HR coming down during tempo? Is it as quick indoors? Once again so informative sir!!!
Cheers Richard - thats very kind of you. My HR gradually increases where it peaks from about 165 to 178-180 over the course of the 30min block. And it rapidly comes down in the tempo to about 148-160 over the course. Outside when I’ve done this, it’s been about 5bpm lower 👍
Thank you for sharing this, structure training is the way to go. are you using ERG mode if you do why? or why not? i recently stopped using ERG. Also what difficulty is your trainer set at?
My pleasure Andrew 💯 - and thanks for checking out the video. I tend not to use ERG mode, especially when there are short intervals of sub 3mins, because, there is a 5-7sec lac in the resistance changing on ERG. And I prefer to punch between the powers, as if in a crit race or Zwift race. So for these trainings, I used manual. Trainer difficulty is 100% - but in Zwift trainer mode this gets dialled back. More recently my gears broke - so the last week or so I have been using ERG mode for 5x5mins and 4x10mins plus a long sweet spot - its great for that, and makes you focus on keeping the cadence consistent.
@@BikeRacingWithoutMercy thank for the well thought out detailed reply. Awesome🤟🏾👌🏾
Looks like a great workout and not in anyway saying anything negative but I would question whether you are in Tempo or Z2? If your are within Z5 (VO2 max) at 385 watts then surely when you reduced the levels then at 215 watts that must put you in the middle of Zone 2? Nothing wrong with that but I wonder if you should reduce the length of your VO2 interval and be able to keep tempo as tempo? Just a thought.
Cheers, Steve - and for sure it’s highly recommended - I love it💯. And you make a great point. I tend to refer to the zone 1-6 because that’s aligned to the generally accepted cycling vernacular. But in reality I reckon there is a big difference between low Z2 and upper end Z2. And my sustainable tempo really spans from upper Z2 through lower Z3, so 210-215W is right on the inflexion point between my Z2 and 3. But absolutely, to your point Ed Laverack has another version of this with a 1min 50sec tempo at a slightly higher power and only a 30sec VO2 max surge (x15 of them in 30mins rather than x10). Works well - albeit I find the 1min VO2 Max surge version harder 🥵
Too much power my friend! How do you keep talking on the VO2 max?😮
Cheers, Mos - and if only I was still as fit as this after my accident !! I tend to speak to camera early on in the training - speech is not a factor later on in it 😅
Big fan of Tempo myself and it feels satisfying for some reason.
In the past would l be right in saying you would do weights before your wattbike workout?
If so would you do weights fasted and early then wait a hour or so before the wattbike workout?
I ask as l have have been experimenting with weights before riding..
Cheers Phil.
Cheers Austin 🙏 - agreed, it feels very satisfying. Yes - I’ve just filmed something to show this. I do the weights fasted and them go straight onto the WattBike. If the Wattbike training is only tempo for upto an hour, I won’t take on only more carbs . And indeed I ended up doing the Tempo with surges fasted. But I would suggest having some fast digesting liquid carbs immediately before doing the Tempo with Surges if you are building up your capacity for fasted training 👍
@@BikeRacingWithoutMercy thanks for the swift or should say zwift reply!
Is that a custom workout Phil? Do you know if there is a equivalent standard zwift workout (I tend to run zwift on my phone which doesn't seem to allow you to create or import workouts). Thanks!
Hi Ben, I made it myself in the Zwift Custom Workout on the home page one my iPad. I see it isn’t possible to make them on the iPhone, but once made, they will come up on you iPhone in the Custom Workouts. So I suggest you log into Zwift on your PC and use the Custom Workout Option there: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy Thanks Phil, appreciate the response. I will give it a try. Almost looking forward to the suffering!
Just chatting to the camera at 170bpm. The only thing I can do at the HR is try and not crap myself
🤣 TTFerguson - I’ve learnt to get the chat in when the HR has recovered at the start of the hard effort…… middle of the surges….. chat is not an option ….. last couple of surges…. Defcon 1… simply trying not to dribble 🤣
Hi Phil, is the vo2 max surges a workout on Zwift? Something preloaded? Cheers
Hi Josh - no, but it’s easy to make them in the Zwift Custom Workout option on the home page. Set the tempo to about 73-75% FTP and the VO2 max surges to 130% - 139%. Hope this helps 👍
Thanks Phil!
Is this a preset workout on zwift? Or is this a wattbike thing?
Hi Joao - I had to make it in the Zwift Custom Workout Option on the home page: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
Hi Phil, is this a custom workout or one thats already there on Zwift ?
Hi Imran, I made it myself in the Zwift Custom Workout on the home page. It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy Brilliant, will give it a go. Thanks 👍
Hi Phil, Do you train with ERG on or off?
Hi Dougie - I tend to operate the greats manually - I prefer to punch between powers. And always use manual whenever the training includes short intervals of less than 3 mins due to the ERG mode lag . So this training was always manual
@@BikeRacingWithoutMercy Great info, thanks!!!
Hello…
I have an Atom. I find VO2 efforts hard as the Atom seems to drag slowly to target power. Do you?
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Hi T80, agreed with the lag on the Atom if you are using ERG mode. For this reason I tend to only train on the Atom in manual - especially where there are intervals of less than 5 mins. So for all the workouts I was manually changing the gears, which enabled me to immediately punch to the required power on the VO2 Max surges - and then quickly get down to tempo in the 2 min recoveries. Try it in manual 👍
Can you share the Zwift workout
Hi Lars, I had to make it in the Zwift Custom Workout Option on the home page: It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy Thank you
Is this session on Zwift?
Hi Calum, I made it myself in the Zwift Custom Workout on the home page. It’s easy to make: For the first 20mins set tempo at 73-75% FTP. And for the 30min block, set the tempo to the same 73-75% FTP for and the VO2 max surges to 130%-139%. And for the 10-40min block after set the tempo to 73-75% FTP. 👍
@@BikeRacingWithoutMercy yes I figured that after trolling the sessions. I didn’t have too much time but used my brain, I went 5 minute ramp warm up, 10 minute block at 75% FTP and then 8 blocks of 3 minutes at 75% with a minute surge at 135% FTP. Really enjoyed it but could of done a higher surge effort. Thanks 🙏
@@Calumc12 nice one Calum - that’s perfect - maybe edge up both the tempo by 5W and the surges by 5W-10W. You’ll find a point where it becomes really challenging - and the progression will then come 💪
Can i ask how old you are and how much you weigh pls?
He told us His age (47) in the Video an you can calculate his weight due to the zwift Screen If you Wish so. Pretty impressive 🙂
Hi Joe - I’m 47, and was weighing 64-64.5 during filming for this. But am now about 65kg. 👍
Thanks Scherzkeks 🙏 - thats super kind of you 😊