Zwift: 'Gareth's FTP Hill Reps'
I thought I’d share a few of my favourite indoor sessions with you, as I have received a lot of questions about my training and progression.
Disclaimer
I take NO responsibility for:
Noise complaints from your neighbours (the loud grunts & whirring of your turbo trainer).
Dropping your mates after lockdown (It’s your job to look over your shoulder).
Improving your FTP and making you stronger (this is your hard work, I’m just giving you a few ideas).
Personal injury (you know your body, try these at your own risk).
(Make sure your FTP is up to date so that you are not overworking or even worse… underworking.)
Today’s session: Gareth’s FTP Hill Reps
Duration: 1:15 | Zwift Stress Points: 98
This is my favourite indoor session. Imagine you are at the foot of a climb and you’re already in your smallest gear. As the climb gets steeper your leg speed becomes slower.
Made it through the first one? Great, coast down and climb it another three times.
(Here’s a guide on how to import/share custom workouts on Zwift .)
Don’t have Zwift? No problem, see the above graph and written program below, or convert the file for your training platform using this tool:
Warm-Up
2:30 | 40%FTP | 85rpm
6:30 | Start at 40%FTP and ramp up to 110%FTP | 95rpm
1:00 | 60%FTP | 85rpm
Interval
2:00 | 100%FTP | 95rpm
2:00 | 100%FTP | 90rpm
2:00 | 100%FTP | 85rpm
2:00 | 100%FTP | 80rpm
2:00 | 100%FTP | 75rpm
Recover
5:00 | 60%FTP | 85rpm
Warm-Down
10:00 | Start at 75%FTP and ramp down to 25%FTP | 85rpm
I will share another session with you later in the week after you’ve given this one a go. Let me know how you get on in the comments below.
For my weekly routine, keep reading.
Success is like a one-night-stand, it doesn’t last long, it’s over very quickly and you already start thinking about who/what’s next? Apparently.
Progression is like a committed relationship, it’s meaningful, fulfilling, hard work and lasts a lifetime. I need to feel like I am continually working towards something to stay energised. For me, it’s all about the hunt, not the kill.
Once my FTP nudges up a watt or two, I feel proud that I am making progress, but that is immediately replaced with the thoughts of, ‘Fuck, that means my intervals will go up an extra 10-20watts, on what already feels like a near-impossible session.’
Monday is interval day (Matt Stephens Hill Attacks is my favourite). 390watts for one minute x10 has now become 410watts… I barely make it through the session. The first interval is a ‘freebie’, then it gets harder… by the 8th interval, I am out the saddle for the final ten seconds. On the final interval…the tank and the afterburners are empty and I get through on fumes.
Next week, It gets a little easier. My body and mind start to adapt. I have more self-belief, ‘I did this last week, I’ve got this.’
It’s the most overused phrase in cycling because it is so perfectly articulated:
“It never gets easier you just get faster.”
Greg LeMond
The moment you begin to feel comfortable, it’s time to re-acquaint yourself with pain. This is how you continually progress and become fitter, stronger, faster.
“Your pain threshold is like a muscle. The more you exercise it the bigger it becomes. The best cyclists in the world are the ones who can hold their hand over the flame longest.”
Cycling history is full of stories about riders that put themselves through inhuman levels of suffering. These stories are far more inspiring than the person that produced ‘some good numbers’ during a stage of the Tour.
Monday: Intervals
Tuesday: Arms & Shoulders + 50min Recovery Ride
Wednesday: Core + 50min Recovery Ride
Thursday: Sweet Spot
Friday: Arms & Shoulders + 50min Recovery Ride
Saturday: FTP Boosting Endurance Session
Sunday: Legs & Core + 50min Recovery Ride
Embrace the suffering.
Gareth.
