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  1. #1
    Join Date
    Jul 2005
    Location
    Boulder
    Posts
    5,646

    Official Sprocket Rockets Indoor Cycling Workout Thread

    My hope is to have a weekly workout series up and running in November. This will be geared toward general fitness and will not be part of a specific training plan, in other words this is only one workout out of the week.

    These workouts will be shared in a password protected folder for everyone to have access to. They ought to be useable in Zwift and on other indoor training platforms (e.g. trainer road). However, for the purpose of the group activity, we'll be using Zwift.

    From there we can set a weekly ride leader schedule. This ride leader will need to create a group workout with the "fence" that holds everyone together. While Waiting for the session to begin, each rider will need to load the pre-chosen workout. When the ride begins the workout ought to begin for all riders at the same time.

    Riders will be riding at a "%" of their "Threshold Power (FTP)". This means that as long as your threshold power is set correctly, the workout will be more or less appropriate for you because we'll all be riding at a "relative" intensity (relative to our respective FTPs).

    Instructions
    Determining Correct FTP

    Downloading and Loading Workouts

    Joining Zwift Meet-ups

    Communication during the Ride

    Workout too easy or too hard:

    Training Theory

    Workout Folder
    Last edited by XtrPickels; 09-11-2021 at 08:57 PM.

  2. #2
    Join Date
    Jul 2005
    Location
    Boulder
    Posts
    5,646
    HOLD FOR ADDITIONAL INFORMATION

  3. #3
    Join Date
    Aug 2002
    Posts
    1,785
    Sounds good, will be a good addition to the weekly series we did last winter!


    Sent from my iPhone using Tapatalk

  4. #4
    Join Date
    Feb 2007
    Location
    Colorado
    Posts
    2,809
    In. Lots of Z5/6 work please, thanks in advance.
    "High risers are for people with fused ankles, jongs and dudes who are too fat to see their dick or touch their toes.
    Prove me wrong."
    -I've seen black diamonds!

    throughpolarizedeyes.com

  5. #5
    Join Date
    Oct 2010
    Posts
    906
    Quote Originally Posted by bean View Post
    In. Lots of Z5/6 work please, thanks in advance.
    Im in if we throw in some Z7 too.

  6. #6
    Join Date
    Feb 2008
    Posts
    1,557
    Click image for larger version. 

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  7. #7
    Join Date
    Oct 2005
    Location
    Tahoe-ish
    Posts
    1,630
    I only want to do Tempo for hours and hours... Can I play too or is this the 180bpm club?
    ride bikes, climb, ski, travel, cook, work to fund former, repeat.

  8. #8
    Join Date
    Jul 2005
    Location
    Boulder
    Posts
    5,646
    Death to tempo!
    Creating workouts now, at the moment we have:
    1. Over / Under Threshold
    2. 30/30s and similar
    3. Straight Vo2 efforts
    4. Some anaerobic / sprinty efforts
    5. Some Mixed Efforts

    For the actual progression from week to week, something like:
    1. 30/30s (fairly easy and entertaining).
    2. 30/30 + SubLT (Add a little more fire)
    2. O/Us (Learn to deal with the discomfort)
    3. VO2 + Threshold (Intro to VO2 along with Threshold)
    4. VO2 (Bring on the Suck)

  9. #9
    Join Date
    Sep 2018
    Posts
    3,573

    Official Sprocket Rockets Indoor Cycling Workout Thread

    FKNA stoked and in.

    Plus I had some underlying fitness issues I was struggling with that I finally got to the bottom of. Long road back but looking forward to having a little power again at some point. So great timing.

  10. #10
    Join Date
    Oct 2003
    Posts
    1,538
    I'm in as well if it can be incorporated with group rides. Sounds awesome!

  11. #11
    Join Date
    Feb 2008
    Posts
    1,557
    Quote Originally Posted by climberevan View Post
    I only want to do Tempo for hours and hours... Can I play too or is this the 180bpm club?
    I'm probably interested in an occasional tempo ride, let's chat once the weather has gotten shittier.

  12. #12
    Join Date
    Oct 2005
    Location
    Tahoe-ish
    Posts
    1,630
    Haha...i was joking. I do intervals on the trainer like everyone else. Pretty much either Z2 or Z5 with little in between.

    But the reason is that I want to ride tempo for hours outside, and being fitter just means I can go even farther.
    ride bikes, climb, ski, travel, cook, work to fund former, repeat.

  13. #13
    Join Date
    Feb 2008
    Posts
    1,557
    Quote Originally Posted by climberevan View Post
    Haha...i was joking. I do intervals on the trainer like everyone else. Pretty much either Z2 or Z5 with little in between.

    But the reason is that I want to ride tempo for hours outside, and being fitter just means I can go even farther.
    Woops, my bad. I thought "tempo" meant Z2. Maybe I'm just lazy when I ride outside.

  14. #14
    Join Date
    Feb 2007
    Location
    Colorado
    Posts
    2,809
    Quote Originally Posted by dan_pdx View Post
    Woops, my bad. I thought "tempo" meant Z2. Maybe I'm just lazy when I ride outside.
    Z1/recovery
    Z2/endurance/"easy" or "conversational"
    Z3/tempo/"moderate"
    Z4/threshold
    Z5/vo2max
    Z6/anaerobic capacity
    Z7/max effort
    "High risers are for people with fused ankles, jongs and dudes who are too fat to see their dick or touch their toes.
    Prove me wrong."
    -I've seen black diamonds!

    throughpolarizedeyes.com

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