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  1. #1
    Join Date
    Jul 2005
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    Boulder
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    5,689

    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
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    Jul 2005
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    Boulder
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    HOLD FOR ADDITIONAL INFORMATION

  3. #3
    Join Date
    Aug 2002
    Posts
    1,846
    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
    2,817
    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
    954
    Quote Originally Posted by bean View Post
    In. Lots of Z5/6 work please, thanks in advance.
    Iím in if we throw in some Z7 too.

  6. #6
    Join Date
    Feb 2008
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    Click image for larger version. 

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  7. #7
    Join Date
    Oct 2005
    Location
    Tahoe-ish
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    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
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    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
    3,672

    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
    1,556
    I'm in as well if it can be incorporated with group rides. Sounds awesome!

  11. #11
    Join Date
    Feb 2008
    Posts
    1,629
    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
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    1,696
    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
    1,629
    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
    2,817
    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

  15. #15
    Join Date
    Oct 2017
    Location
    Evergreen Co
    Posts
    611
    Probably a dumb question…

    Has anyone tired using a full suspension MTB on a trainer? I have a pivot Mach 4 Sl that has a pretty solid remote lockout. I’m wondering about a trainer but I’m currently on the double mountain bike bandwagon.

    I’m looking at a direct drive trainer.

  16. #16
    Join Date
    Jun 2004
    Location
    snow country, Japan
    Posts
    901
    Count me in if time zone difference doesnít interfere.

    It sounds like youíve got all the workouts sussed out but if you want some from SF or TR that Iíve made lemme know.

    Tailwind, yes you can use mountain bikes on DD and many new ones already come with adapters. I donít use one but it can be done.


    Sent from my iPhone using TGR Forums
    パウダーバカ!!

  17. #17
    Join Date
    Jul 2005
    Location
    Boulder
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    5,689
    Quote Originally Posted by Tailwind View Post
    Probably a dumb question…

    Has anyone tired using a full suspension MTB on a trainer? I have a pivot Mach 4 Sl that has a pretty solid remote lockout. I’m wondering about a trainer but I’m currently on the double mountain bike bandwagon.

    I’m looking at a direct drive trainer.
    I've done it, it works, but obviously there's some efficiency loss.
    However, not as much as actually rolling on knobby tires in the rear world.

  18. #18
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    Jul 2005
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    Boulder
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    Quote Originally Posted by satori View Post
    Count me in if time zone difference doesn’t interfere.

    It sounds like you’ve got all the workouts sussed out but if you want some from SF or TR that I’ve made lemme know.

    Tailwind, yes you can use mountain bikes on DD and many new ones already come with adapters. I don’t use one but it can be done.


    Sent from my iPhone using TGR Forums
    Thanks for the offer. I'm going to avoid the SF workouts as I know their author quite well and do not want any potential infringement.

  19. #19
    Join Date
    Jun 2004
    Location
    snow country, Japan
    Posts
    901
    Quote Originally Posted by XtrPickels View Post
    Thanks for the offer. I'm going to avoid the SF workouts as I know their author quite well and do not want any potential infringement.
    Fair enough. Iíve seen other threads about that and understand. The simple fact is once youíve seen all the different workouts across platforms you can find lots of similarities between them and itís often slight tweaks and name changes that are the only real difference. Especially when you start looking at everything on whatsonzwift dot com at their database of workouts loads of parallels amongst the big three.


    Sent from my iPhone using TGR Forums
    パウダーバカ!!

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