In Conor's video you guys said zone 3 (The forgotten zone!) should be something harder than zone 2, that you feel like you could do indefefinitely but you actually can't (say 2 or 3 hours or something??). I'm really curious how long GCN presenters could hold zone 3 for on zwift. Say auto laps of 5/10 minutes and when the average lap power drops below zone 3 the time stops.
Correction: Emily's short mix isn't from when before workouts were a thing on Zwift, that was "Jon's Short Mix" (I'm Jon). Emily's came slightly later and dethroned Jon's Short Mix as our top workout. She was part of our marketing team at Zwift, a triathlete, and I think good at writing motivational messages which is one reason Emily's short mix is so good. Also, The Gorby is named after Brian Gorby - the lead developer (at the time) of Zwift Companion app on iOS. Also a strong cyclist. Mike McCarthy and I had a bit of a debate when he made his workout...one that you should typically fail before completing. I thought a workout you fail during shouldn't go into Zwift, he (again, a world champion!) said we should and it's part of what made him so strong, so of course he wins and it's in the app. One of the very few workouts in Zwift where we think most users won't actually finish it if their FTP is set correctly. I also have no idea who made the wringer...
As a mental fitness coach I think you should definitely have the odd workout that you can’t finish. To develop mental toughness it’s good to dip into the really uncomfortable zone. Good time to practice your self talk and managing pain.
@@alanheary1621 I’d say there are around 5 or 6 workouts a year that my coach sets for me that I fail. He doesn’t mind when that happens, it’s usually towards the end of an increasing cycle and before a recovery week. I heard the brilliant Katie Archibald once say that in prep for Olympics she prefers to get all her problems and failures out early, so she can build from them.
Hardest session on Zwift is the WTRL Team Time Trial. Not formally structured but it's the under-over session from hell. Over threshold as you take your turn on the front, recover at just under threshold (if you're lucky) in the wheels. Repeat. For up to an hour. You'll always push harder when your teammates are relying on you. Oh, and then there's the sprint for the line when you obviously try to beat your teammates...
I like the Emily‘s. One that you can do even when you are short on time, and it still gives you the feel of having some achievement. On most other occasions, I prefer endurance sessions. Which is why I think the pace partners on Zwift are one of the best ideas ever. Just jump in with the one in your personal zone, and keep up with that bot. Sprint for any gates if you want to, fall back and keep on going.
I did The Wringer during the GCN 30 in 30 event. It popped up and I thought there was no way I could do that, but I did and did it well. I recommend giving it a try
I use Zwift, especially through the winter and my favourite sessions are the structured training. It helps me with motivation and training. Great video
Great effort Si. Appreciate the tips at the end, especially the one on breathing rate. My legs and brain are always telling me to stop during challenging workouts!
This is so awesome! Such an honor and a pleasure to be tortured with you on the McCarthy Special earlier this week! As one obsessed with Zwift workouts, this was a lot of great advice overall!!
Haha after The Gorby I knew what number three would be! Those two are what a good structured workout should look like. No fuf, no fancy thing. Just two colours, go hard and recover. Be it short red spikes with recovery, or longer green/yellow ones.
Luv ya Si... Rookie!! I have done that soo many times, but mainly to get really warm then bust the fan on high.. :) Will try these workouts in the winter months... say.. Jan to Feb 25
I find the short, high intensity interval sessions manageable, but the ones that really hurt are the over/unders, where the recovery between sets is limited. They look manageable in terms of power numbers, but they really challenge me as the workout progresses and I often have to turn the bias down towards the end. I keep coming back to them though!!
I've learned the hard way that you need to fuel correctly for over/unders. Used to do them first thing in the morning around 5.30am, but as I progressed I realised not fueling before - and during - was my issue.
Dont anyone do what I did on Zwift 😢. Looking back to when my Kickr Core arrived. I excitedly racked up a Garmin excercise load of 1500 in October and 1400 up until 24th November via regular pretty intense workouts (350 intensity minutes every week, aged 50, limited prior cycling) at which point my immune system must have been compromised and I got the flu (really bad) and I never normally get sick. Im on my third day of feeling shocking, Once better I'll be doing one or two heavy workouts a week and the rest will be easy. Eat plenty and dont think its not cumulative because it will be.
I'm new to Zwift - 10-weeks in? Totally loving it. Have never had time to ride during the week until now. Si's basement makes my garage look like a spa, so thanks' for that. Hope Si thoroughly cleaned the GCN communal Zwift Ride after sweating all over it. Also wondering if the bespoke bike sharing a coffee with Si is his hated "commuter" bike he named as one of the worst bike-related purchases ever. Hope not - because that bike is adorable. So glad to have Zwift as we head into winter!
Great video. So many Zwift workouts it's hard to choose but this video made it easier. It's going to be the Gorby (for Vo2Max) and the Wringer (for anaerobic training) for me...
Interesting cos I'm just getting in to indoor cycling, didn't have a trainer last winter and with the recent UK weather I haven't been outside much, nor have I wanted to be! Glad to hear Tip 5, my go to workout has been the 30 minutes zone 2 session on the GCN Training channel.
Gorby and Wringer are regulars for me; great workouts. I’ve tried The McCarthy Special 5 times, and yet to finish without adjusting the workout bias below 100%
* Carlos Verona * The Volcano * Mix it up * What goes up must come down * Stone Roller * Ham Sandwich * Georgian Hart (x2 times through) * Macro to Micro * Wout Van Aert vo2 * LOX * Lionel Sanders green day workout * 6 bombs to drop * THEW * ZA TRI - Long VO2 max * Breakfast returns * Baffling Beau Yep i LOVE Zwift workouts 🎉
If you are using ERG mode and have a separate power meter, you should use the trainer power meter during workouts as there is too much of a delay with a separate power meter and the power will fluctuate too much with a separate power meter.
The Wringer is brutal. I tried it twice over a year ago and wasn’t able to complete it without pausing. Been afraid to try again ever since. Especially since I’ve raised my FTP since then 😭
Great video - thanks!! I like the idea of the McCarthy - sounds like a test of how deep you can really go mentally - I’ll try that when I’m feeling very fit and super motivated. I guess that’s what you see in the high mountains when riders absolutely bury themselves to win a once-in-lifetime stage. I’ve also created my own Zone 2 training set I can ride whilst watching something, with some 30s spikes to stand up every 10 mins, and some intervals at the end.
My go to session is an old school GCN training one; Simon and James' "Wet cap 40 / 20's". Ive completed that session so many times and it still almost kills me now! 💦🧢
Avoid Zwift workouts that do every zone for random amounts of time, they are basically junk miles to keep you engaged. Work one thing per workout, vo2 max, sweet spot, endurance, whatever.
The McCarthy Special makes sense if you've ever raced a track Scratch race. That's what the last few laps are like - hard, beyond hard, oh look I'm greying out but I can see the finish line through my tears ... :) !!!
If you go a lot above FTP I think it's always best to turn off ERG, just use the structured workout as a guidance, but on good days you might even be on the top end of the watt goal. Especially in sprint like efforts as the Wringer, you get more out of the session if you're just pushing really hard and don't focus too much on watts but on RPE. If you complete the McCarthy special it might be time for a new FTP test 😶
Emily's Short Mix and The Wringer are definitely repeats for me. Going to have to try The Gorby. On a separate note, after seeing Si's basement I am seriously concerned about the structural integrity of his house.
The hardest workout I've done on Zwift recently, that I didn't manage to complete, was the Zwift Academy 2019 Semi-finals workout #1 Anaerobic Capacity into VO2 max. I chose that one because I was trying to improve my VO2max - don't think it worked.
I have a question to something Si mentioned. Some of these workouts are great but I miss warm up sessions for most of them. It would be great if Zwift would ask if you want to warm up first. That way you could also combine two shorter workouts. Same would be great for a cool down. How do you guys warm up? I am pretty new to Zwift, so maybe I simply overlooked something
I tried Emily's Short Mix once mistakingly thinking short duration = easy. Not so! Of the other three I've done The Gorby loads, The Wringer loads (but *never* in ERG mode) and The McCarthy Special a fair few times but it almost always defeats me. One thing I will say is the Gorby will quickly let you know if you've got your FTP set too high - which tends to happen to me if I accept the bumps from Zwift based on 20 minute records whilst racing.
Oh and did I forget to mention - I put them all in a spreadsheet with power and heart rate. Makes it pretty easy to see progression over time - and compare fitness levels over the years. Tldr - it's decreasing - must be getting old!
I would love it if ZWIFT had workouts set for specific disciplines. A cyclocross, Crit, Grand Tours, endurance long rid training workouts. So if your racing MTB's lets say and need to get fix for it, having a specific plan for that. That would be so helpful!!! If it exists already please point me in the correct direction.....
Great video, But, Si you really need to do something about your personal pain cave. Gut the room and start with a clean slate. I envision some cabinets for storage, french cleats for hanging things from the wall and then of course a pain area.
So I quite like the 30 second sprints, I'd say that's my rider style (wahoo agrees), unfortunately, that's not overly useful in the real world unless you are racing which I'm not. My question is, can I transition to becoming a "diesel engine" as you put it? I'd love to be able to ride fast for long rather than have a great sprint
I did the Gorby a few times. It's hard but i'm able to finish it. The Wrangler I tried once. Stoped it after the first intervall. I'm not a sprinter. It kills me
My indoor training on the trainer is wild maybe nonsense because sometimes I go day by day Gorby-McCarthy-Gorby (Gorby like easy day :D) and then some longer group rides in Zone 2. It's really tricky to accomplish McCarthy, usually I manage first block and in the second I can't finish last minute but the last is sometimes better you have better motivation. In the last interval/hill you can find motivation easily... anyway I do McCarthy just when I feel in the shape. The Gorby is something you can finish but it's struggle. McCarthy is extreme... Btw. have you watched that Simon has dropped his FTP from 350 to 320 for McCarthy? :D in this way is manageable but still not easy...
I couldn't make it out fully, but Si's home pain cave seems to have the word "bovine" scrawled on the wall. Is the cows reference a Si specific addition to the horror movie vibe?
I suppose I need to tell one strange Japan zwift team, Minnano Gorby. That means "Everybody's Gorby", they are doing Gorby at least once or twice a week. For more, some of guys do wringer just 10 minutes after the weekly Gorby. Crazy guys lol.
I always seem to haver more difficulties hitting the numbers indoor cycling than outdoors....difficult to make the legs shut out. Nonetheless I do use the Gorby on regular basis, "cheating" on my FTP...
Emily's Short Mix seems like a classic overcomplicated zwift workout. What's the point of all those different power levels? It doesn't make any sense from a power zone perspective.
![ROSÉ (로제) - number one girl [더 시즌즈-이영지의 레인보우] | KBS 241129 방송](http://i.ytimg.com/vi/A9oByH9Ci24/mqdefault.jpg)
What's your favourite workout on Zwift? 🔥Is there another indoor cycling challenge you'd love for Si to take on? Let us know!
Find the fastest way to earn a Tron bike in Zwift. Perhaps as a competition between GCN members.
In Conor's video you guys said zone 3 (The forgotten zone!) should be something harder than zone 2, that you feel like you could do indefefinitely but you actually can't (say 2 or 3 hours or something??). I'm really curious how long GCN presenters could hold zone 3 for on zwift. Say auto laps of 5/10 minutes and when the average lap power drops below zone 3 the time stops.
None, workouts is by far the weakest aspect of Zwift.
I build my own workouts using the workout builder
@@Aviotowhy?
Correction: Emily's short mix isn't from when before workouts were a thing on Zwift, that was "Jon's Short Mix" (I'm Jon). Emily's came slightly later and dethroned Jon's Short Mix as our top workout. She was part of our marketing team at Zwift, a triathlete, and I think good at writing motivational messages which is one reason Emily's short mix is so good.
Also, The Gorby is named after Brian Gorby - the lead developer (at the time) of Zwift Companion app on iOS. Also a strong cyclist.
Mike McCarthy and I had a bit of a debate when he made his workout...one that you should typically fail before completing. I thought a workout you fail during shouldn't go into Zwift, he (again, a world champion!) said we should and it's part of what made him so strong, so of course he wins and it's in the app. One of the very few workouts in Zwift where we think most users won't actually finish it if their FTP is set correctly.
I also have no idea who made the wringer...
As a mental fitness coach I think you should definitely have the odd workout that you can’t finish. To develop mental toughness it’s good to dip into the really uncomfortable zone. Good time to practice your self talk and managing pain.
Hey thanks for sharing this information with us!
@@alanheary1621 I’d say there are around 5 or 6 workouts a year that my coach sets for me that I fail. He doesn’t mind when that happens, it’s usually towards the end of an increasing cycle and before a recovery week. I heard the brilliant Katie Archibald once say that in prep for Olympics she prefers to get all her problems and failures out early, so she can build from them.
Hardest session on Zwift is the WTRL Team Time Trial. Not formally structured but it's the under-over session from hell. Over threshold as you take your turn on the front, recover at just under threshold (if you're lucky) in the wheels. Repeat. For up to an hour. You'll always push harder when your teammates are relying on you. Oh, and then there's the sprint for the line when you obviously try to beat your teammates...
I like the Emily‘s. One that you can do even when you are short on time, and it still gives you the feel of having some achievement.
On most other occasions, I prefer endurance sessions. Which is why I think the pace partners on Zwift are one of the best ideas ever. Just jump in with the one in your personal zone, and keep up with that bot. Sprint for any gates if you want to, fall back and keep on going.
3:14 Si's blue zone is my red. Good on you 👍
Si's grey zone is my red!
I did The Wringer during the GCN 30 in 30 event. It popped up and I thought there was no way I could do that, but I did and did it well. I recommend giving it a try
I use Zwift, especially through the winter and my favourite sessions are the structured training. It helps me with motivation and training. Great video
Great effort Si. Appreciate the tips at the end, especially the one on breathing rate. My legs and brain are always telling me to stop during challenging workouts!
I’m a super Zwift fan and really enjoy all workouts both long and short. And doing them my FTP #’s seem to be spot on . Been Zwifting 8 years now
The Matt Hayman Paris Roubaix one is definitely pretty filthy
Yep this one is good, my favourite longer workout
Feels like a good race sim as well
Gorby is my goto when I really want a challenge, it hurts physically and mentally toughens you
Just done Simons 20:40s on my spinbike, best session ever. Love you GCN training !
That was awesome!!! All those are crazy, and certainly type 2 fun.
Thank you!
This is so awesome! Such an honor and a pleasure to be tortured with you on the McCarthy Special earlier this week! As one obsessed with Zwift workouts, this was a lot of great advice overall!!
The Gorby one of my favourite workout
Gorby is money. Then do your five minutes when its your time to pull in the paceline with people who don't train. Pain line lol.
This is the video I needed, just started Zwift and am on a training plan
Haha after The Gorby I knew what number three would be! Those two are what a good structured workout should look like.
No fuf, no fancy thing. Just two colours, go hard and recover. Be it short red spikes with recovery, or longer green/yellow ones.
Lowering FTP- sandbagging!! 😂 We've all done it, Simon. You're not alone.
Luv ya Si... Rookie!! I have done that soo many times, but mainly to get really warm then bust the fan on high.. :)
Will try these workouts in the winter months... say.. Jan to Feb 25
I find the short, high intensity interval sessions manageable, but the ones that really hurt are the over/unders, where the recovery between sets is limited. They look manageable in terms of power numbers, but they really challenge me as the workout progresses and I often have to turn the bias down towards the end. I keep coming back to them though!!
I've learned the hard way that you need to fuel correctly for over/unders. Used to do them first thing in the morning around 5.30am, but as I progressed I realised not fueling before - and during - was my issue.
"Do you like cycling?" and "Are you a masochist?" really are the same questions 😁
Dont anyone do what I did on Zwift 😢. Looking back to when my Kickr Core arrived. I excitedly racked up a Garmin excercise load of 1500 in October and 1400 up until 24th November via regular pretty intense workouts (350 intensity minutes every week, aged 50, limited prior cycling) at which point my immune system must have been compromised and I got the flu (really bad) and I never normally get sick. Im on my third day of feeling shocking, Once better I'll be doing one or two heavy workouts a week and the rest will be easy. Eat plenty and dont think its not cumulative because it will be.
I'm new to Zwift - 10-weeks in? Totally loving it. Have never had time to ride during the week until now. Si's basement makes my garage look like a spa, so thanks' for that. Hope Si thoroughly cleaned the GCN communal Zwift Ride after sweating all over it. Also wondering if the bespoke bike sharing a coffee with Si is his hated "commuter" bike he named as one of the worst bike-related purchases ever. Hope not - because that bike is adorable. So glad to have Zwift as we head into winter!
Great video. So many Zwift workouts it's hard to choose but this video made it easier. It's going to be the Gorby (for Vo2Max) and the Wringer (for anaerobic training) for me...
I use Zwift from time to time but mainly Wahoo Systm: the Nine Hammers workout is one of the toughest out there, fun but killer!
The perfect plan for a Friday night!
I love the fact that Si’s recovery power is almost at my FTP 😂😂
Great vid. Totally agree the McCarthy special! For me impossible. Great workout though for training the brain for pain!
Would be good if the IF and TSS is tabled for each workouts. Thank You Very Much for the pro tips.
brilliant surprise Cameo appearance! pain cave is terrifying 🙀
Can we all take a moment to admire Si's bike storage hook system!!??? Heading to the hardware store now
Interesting cos I'm just getting in to indoor cycling, didn't have a trainer last winter and with the recent UK weather I haven't been outside much, nor have I wanted to be! Glad to hear Tip 5, my go to workout has been the 30 minutes zone 2 session on the GCN Training channel.
Gorby and Wringer are regulars for me; great workouts. I’ve tried The McCarthy Special 5 times, and yet to finish without adjusting the workout bias below 100%
Impressive powernumbers🦵🦵👊👊
* Carlos Verona
* The Volcano
* Mix it up
* What goes up must come down
* Stone Roller
* Ham Sandwich
* Georgian Hart (x2 times through)
* Macro to Micro
* Wout Van Aert vo2
* LOX
* Lionel Sanders green day workout
* 6 bombs to drop
* THEW
* ZA TRI - Long VO2 max
* Breakfast returns
* Baffling Beau
Yep i LOVE Zwift workouts 🎉
Thanks for sharing your Monday workout, but what do you do on Tuesdays?
If you are using ERG mode and have a separate power meter, you should use the trainer power meter during workouts as there is too much of a delay with a separate power meter and the power will fluctuate too much with a separate power meter.
The Wringer is brutal. I tried it twice over a year ago and wasn’t able to complete it without pausing. Been afraid to try again ever since. Especially since I’ve raised my FTP since then 😭
Great video - thanks!!
I like the idea of the McCarthy - sounds like a test of how deep you can really go mentally - I’ll try that when I’m feeling very fit and super motivated.
I guess that’s what you see in the high mountains when riders absolutely bury themselves to win a once-in-lifetime stage.
I’ve also created my own Zone 2 training set I can ride whilst watching something, with some 30s spikes to stand up every 10 mins, and some intervals at the end.
My go to session is an old school GCN training one; Simon and James' "Wet cap 40 / 20's". Ive completed that session so many times and it still almost kills me now! 💦🧢
Avoid Zwift workouts that do every zone for random amounts of time, they are basically junk miles to keep you engaged. Work one thing per workout, vo2 max, sweet spot, endurance, whatever.
The Wringer should be done seated.....think you need to do it again 😜
The McCarthy Special makes sense if you've ever raced a track Scratch race. That's what the last few laps are like - hard, beyond hard, oh look I'm greying out but I can see the finish line through my tears ... :) !!!
Love to see one of your presenters (Hank) attempt to become a Knight of Sufferlandria on Wahoo’s Sufferfest!
If you go a lot above FTP I think it's always best to turn off ERG, just use the structured workout as a guidance, but on good days you might even be on the top end of the watt goal. Especially in sprint like efforts as the Wringer, you get more out of the session if you're just pushing really hard and don't focus too much on watts but on RPE. If you complete the McCarthy special it might be time for a new FTP test 😶
Emily's Short Mix and The Wringer are definitely repeats for me. Going to have to try The Gorby.
On a separate note, after seeing Si's basement I am seriously concerned about the structural integrity of his house.
I love all those workouts!
im a newbie to cycling and trying to gain some fitness... your "cooldown" watts is higher than my zFTP lol.
The hardest workout I've done on Zwift recently, that I didn't manage to complete, was the Zwift Academy 2019 Semi-finals workout #1 Anaerobic Capacity into VO2 max. I chose that one because I was trying to improve my VO2max - don't think it worked.
Si: I'm gonna have a sh...
This is where the ad kicks in and I'm having a huge laugh.
Si again: ...ower.
😂
Gcn has become Global Gravel/Indoor cycling channel.
I have a question to something Si mentioned. Some of these workouts are great but I miss warm up sessions for most of them. It would be great if Zwift would ask if you want to warm up first. That way you could also combine two shorter workouts. Same would be great for a cool down. How do you guys warm up? I am pretty new to Zwift, so maybe I simply overlooked something
I did a hard but fun VO2 Max session last night which weirdly is just called 8
I tend to fall back on the macarty when I want to do a workout. It’s bl***y hard but worthwhile.
I tried Emily's Short Mix once mistakingly thinking short duration = easy. Not so! Of the other three I've done The Gorby loads, The Wringer loads (but *never* in ERG mode) and The McCarthy Special a fair few times but it almost always defeats me. One thing I will say is the Gorby will quickly let you know if you've got your FTP set too high - which tends to happen to me if I accept the bumps from Zwift based on 20 minute records whilst racing.
Oh and did I forget to mention - I put them all in a spreadsheet with power and heart rate. Makes it pretty easy to see progression over time - and compare fitness levels over the years. Tldr - it's decreasing - must be getting old!
I would love it if ZWIFT had workouts set for specific disciplines. A cyclocross, Crit, Grand Tours, endurance long rid training workouts. So if your racing MTB's lets say and need to get fix for it, having a specific plan for that. That would be so helpful!!! If it exists already please point me in the correct direction.....
Xert got you covered £8 a month though, links to Zwift, the workouts get pushed to custom workouts
Great video, But, Si you really need to do something about your personal pain cave. Gut the room and start with a clean slate. I envision some cabinets for storage, french cleats for hanging things from the wall and then of course a pain area.
It’s taking a back seat behind other supposedly “more important” rooms.
prob gonna do the wringer today, 30 sec efforts are my jam. 5x5min ones are my absolute worst lol. mccarthy i wouldnt finish or even get close
So I quite like the 30 second sprints, I'd say that's my rider style (wahoo agrees), unfortunately, that's not overly useful in the real world unless you are racing which I'm not. My question is, can I transition to becoming a "diesel engine" as you put it? I'd love to be able to ride fast for long rather than have a great sprint
The wringer is a fair simulation of the effort for a Madison track race-albeit with a little more recovery between efforts.😮
You forgot about your own GCN set of workouts. There’s some extremely hard ones in there I feel.
The GCN ‘seated and standing’ workout is pure evil. 10 3 minute intervals going from hard to very hard with not enough recovery
I did the Gorby a few times. It's hard but i'm able to finish it. The Wrangler I tried once. Stoped it after the first intervall. I'm not a sprinter. It kills me
My indoor training on the trainer is wild maybe nonsense because sometimes I go day by day Gorby-McCarthy-Gorby (Gorby like easy day :D) and then some longer group rides in Zone 2.
It's really tricky to accomplish McCarthy, usually I manage first block and in the second I can't finish last minute but the last is sometimes better you have better motivation. In the last interval/hill you can find motivation easily... anyway I do McCarthy just when I feel in the shape. The Gorby is something you can finish but it's struggle. McCarthy is extreme...
Btw. have you watched that Simon has dropped his FTP from 350 to 320 for McCarthy? :D in this way is manageable but still not easy...
You guys should rate some of the workout plans, obviously a bit more challenging because they take up several weeks!
I couldn't make it out fully, but Si's home pain cave seems to have the word "bovine" scrawled on the wall. Is the cows reference a Si specific addition to the horror movie vibe?
Probably a stupid question, but do you always ride with the small blade or the big one?
The Gorky was the hardest for me, couldn't finish that one. The McCarthy Special fits me better, I like increasing intensity.
Well done I enjoyed it
thank you
I suppose I need to tell one strange Japan zwift team, Minnano Gorby. That means "Everybody's Gorby", they are doing Gorby at least once or twice a week. For more, some of guys do wringer just 10 minutes after the weekly Gorby. Crazy guys lol.
What, no towel?!?! You are a masochist.
how
slay the dragon is aweful
Si is living in a haunted house. Creepy painting in the living room. Creepy kid living in the basement.
😂
I always seem to haver more difficulties hitting the numbers indoor cycling than outdoors....difficult to make the legs shut out. Nonetheless I do use the Gorby on regular basis, "cheating" on my FTP...
McCarthy is a love and hate relationship for sure.
SI’s pain cave is really a cave 😅
Hahaha your recovery is my 110% ftp 😂😂😂
I prefer 16 reps of 20s at 200% of "FTP" without getting out of the saddle.
Split into 4 blocks of 4..
That bike is filthy
i enjoy pain so this is perfect for me.
Oh, you're one of those 🌚
I'd much rather do 12 30s efforts at 205% than 5 x 5 minutes at 110%! Half of the 30s you barely feel anyway due to the creatine phosphate system.
My rpm normally sits around 75.
Should I be increasing them as your pro tip has me way short
Absolutely, you should really be at 80rpm or more unless you're going super easy on a recovery ride.
Emily's Short Mix seems like a classic overcomplicated zwift workout. What's the point of all those different power levels? It doesn't make any sense from a power zone perspective.
Si's basement is a liminal space
“Beat-ta testing them” makes me happy 😂
My FTP is only 240W and I weigh a bit more than Si. :( But I'm nearing 60.
I'm going badge hunting today: zwift prl full
Thanks
Thanks Kevin. Dan
are your aero socks available in the gcn shop?
We’re sorry, but we don’t have aerodynamic socks 😓
@gcn I meant the model that si was wearing
at 11:00: Is this the normal Zwift Ride noise ? I am currently concidering of buying one but with that noise i wooldn't.
The fan probably
@dixonlaaron no, the rattling noise is synced with the cadence. So it must be from the bike or trainer
I did Emily 😊
What is up with the heart shaped holes on that door in the back, and the blood? dripping down from one of them?
Honestly I don’t know. We bought a house that’s in a pretty bad way and there are some things we just didn’t want to ask about.
Is this worth watching or is it just an advert for zwift?
impressive
Some of them if you finished them, it means your ftp is higher than you think
[checks comments...] I'm noting a lack of Hank Gloating going on. ;P
23 second after the upload!!! Who says I don’t watch GCN?
Hey, be careful, you need to stay hydrated if you're going that fast
Oh hey a new video. 😂
The simplest workout can be the hardest: 1 hr @ FTP.
I miss more z2 workouts on Zwift.
You got through the McCarthy Special? Time to up your FTP. Oh. You had to drop to 91% by the end? Your FTP may still be 1 or 2% too low.
Has Si explained why he has a Lotto-Dstny team bike?
If I want to be masochistic I do 20 min FTP test.