BUCKLE UP! Zwift Academy Road Fatigue Fighter

[@Rachel24171]

If I had not watched your video before completing the fatigue fighter workout I might not have made it. Thank you for sharing your insights for us!

[@paulmorrison30]

Another excellent piece of work and it’s a shame it’ll end once Zwift Academy is over 😔

[@olafhd276]

Glad to see this video before I tackle workout #2, good tips here, definitely will be fuelling better for this one, legs went out on the first workout's 20 minute set. Thanks Sarah, rest up for workout #3

[@EverythingIsPhotogenic]

Glad it was helpful, fueling will definitely make a difference on this one!

[@timverkoyen8742]

By far your videos are the very best tips I can imagine getting. I REALLY appreciate them a whole lot!!!

[@EverythingIsPhotogenic]

I'm so glad to hear it, thank you for the generous feedback!

[@timwedler9192]

Sounds like you stepped on the shortest path to a heart muscle inflammation. I once managed to get there by ignoring a bacterial inflammation in my throat. So be careful when doing sports with an infection. Anyway, get well soon and thanks for the cool information. Looking forward to the ZA. I´ll start on the weekend with it.

[@EverythingIsPhotogenic]

It was stupid and reckless. I was overconfident in the fact that as far as Strep goes, my immune system kept it mostly at bay. Yes it was my first time with it, but I KNOW better. Potentially damaging my heart or lungs (or both) for a workout is absurd.

[@timwedler9192]

@@EverythingIsPhotogenic it is but we've all been there I reckon. We simply love the sport so much that sometimes it leads to questionable decisions. I don't know if I was still here without it. On the other hand I try not to let it kill me. Btw.: I like the way you address your topics by long analytic talking. It's the way I see the Zwift-training myself: with a bit of nerdism and masochism. I like the science behind it as well as the sport itself. There is so much more to it than just riding in a paincave.

[@laurippt]

Love your videos so much! It’s so nice to see you posting again, I find your tutorials so helpful!

[@EverythingIsPhotogenic]

Thank you so much! Glad they help 🙂

[@colinsmith8239]

Thank you so much for the review of this workout. After watching your review, I was actually a bit apprehensive to give it a go but perhaps even more so after observing some top notch riders crash and burn in the 8 min all out effort. With the knowledge you provided, gels and liquids in hand, I dialed in for the long work out and, with my head down, got to work! As it turns out, this workout was built for me! It could have been all the last two month's Z2 work, the coinciding maximal strength program, or the training program via heart rate variability (or maybe all three!) but I crushed it. The sets prior and going in to the 4 X (4 @ FTP + 1 min rest @ 60%) felt entirely doable which did away with any concern for completing this workout in anything less than good form. Wanting to ensure a best effort, I took heed of your recommendations and fueled up between key sets which I believe played a role in my success. I took a gel before the 4X(4 min @ FTP + 1 min RI) set and then one prior to the 8 min free ride. I rode the 8 min free ride at 107.4% of my FTP (332W) and probably could have still pushed it a little more - I didn't reach or eclipse my FTHR. I also scored 3 PRs and a KOM! Nice! If you are a diesel rider like me, this workout is for you! Enjoy it! Thanks for the reviews! They are very informative, helpful, and a delight to watch.

[@djrlloyd]

I wish I’d watched this video before I did this workout. I failed epically too and felt really bad about it. Now I realised I got just about everything wrong…..cadence, nutrition, going off too hard in the earlier sets… thank you for making me feel better about my cycling ability 🤩👏

[@robmagee100]

Fun to do the Zwift Academy again. They get better each year. This time my only major complaint is that the workout narratives are obviously written by non-sprinters. When a sprinter reads that an effort is ALL OUT, that means you don't need to pace, or even breathe! 10 seconds or less... An ALL OUT effort for 2 minutes to a sprinter is like a married bachelor, or boiling hot ice. We roll our eyes and ignore...

[@causticcatspit]

Agree. on all points. Enjoyed the workout and burying it but I do believe my eyes were actually rolling vigorously around in my head when I saw that all-out for 2 minutes as well. Uh-huh.

[@igorpiasecki7909]

OMG, you're back!!! So happy to see a video on this channel

[@EverythingIsPhotogenic]

Here I am! This was a great catalyst for me to cut through the most abhorrent work life balance and take a little control back 🤣

[@rapidfiredesign]

Thanks!

[@rapidfiredesign]

Wish I had seen your excellent analysis and advice before doing the long version as my first ever ZA workout. About halfway through I thought, wow they’ve got to be kidding! Not knowing what free ride meant, I struggled to maintain tempo at high cadence. And my reaction to the step to cool down was just like you said - incredulous. I’ll be following your advice and preparing myself with your preview next time. 😊

[@rammyman8265]

Great info as usual. I will certainly take onboard all your comments before this workout which I may not have heeded before watching this video. Look after yourself.

[@EverythingIsPhotogenic]

I hope they help, it's better to take the challenge with eyes open rather than be frustrated when a tough session can obliterate expectations or confidence 🙂

[@zeekryder7735]

I agree with these two. I’m doing short version then I will do the long version and see how close I can match that last effort.

[@EverythingIsPhotogenic]

That's a really great idea. Baseline and fatigue comparison!

[@zeekryder7735]

@@EverythingIsPhotogenic lol the two twos killed my legs today;

[@ZwiftingWithGranny]

I'm sitting here nodding my head emphatically because I did the exact same thing over the summer. Three weeks after major cancer surgery I felt like let me get on the bike and do a 25 mile ride on Zwift. I pushed it to 10 miles and should have probably quit after 3. Then I had the ride for kids cancer thing that I pledged to ride 200 mi in September. Thank goodness I only pledged 200 mi. But it was an effort just getting those because I was also getting radiation at the time which was affecting my energy levels, and I was exhausted afterwards for the rest of the day. Those rules don't apply to me, I'm different, I'm an endurance rider, my ego says that I may not be fast but I can keep going, and those rules of taking it easy don't apply to me. After all, I beat cancer! I am unstoppable! Oh brother...I wanted to do all the longer versions of these workouts but I had to admit to myself that I am just not ready. I just finished all the radiation and stuff only a couple of weeks ago. Since these are in the workouts section, maybe I will do the longer versions in a few months when there are no events. I agree with you that the on-screen prompts this year are very tailored to help the rider, not some nonsensical semi-motivational garbage people just roll their eyes at. I even said that in my video for workout one which I should be editing right now but I'm watching your video instead. And the kit is not pink! It's a very acceptable shade of purple! Someone has been listening at HQ. Thanks for the advice of fueling up with carbs an hour before and having gels available. I am sure that advice will help me tremendously. Excellent video! Teddy is doing a great job of teaching you everything you know. Brian, on the other hand, is having an identity crisis because he really thinks he's a dog so I am not getting the coaching information I need. Thank goodness for Teddy tutoring you.

[@EverythingIsPhotogenic]

We are a stubborn lot, aren't we? 😅 And I second the comments on this year's design/kit. Will it be my go-to, no, but it's nice looking, and I like purple so I'll give them credit where credit is due. I think overall, this was year had to be a reboot of the program to avoid a complete implosion of the program and interest. I think Zwift did well here. Are there tweaks? Absolutely, but from a simple to manage and straightforward completion perspective, this is a great balance. Teddy has been very patient waiting for me to do the workout so he can get the spotlight when I film the video 😂

[@KdM_BigRingBubba]

I've got two kids, one in school and one in daycare, and I've already been sick 3 times since Sept 1. Can't wait to see what other plagues they bring home from their respective petri dishes. I always wait for my lungs to clear before doing anything intensive. Hope you're feeling better soon!!

[@EverythingIsPhotogenic]

Those little carriers of germs! Such is life as a parent, and I am sure it can be frustrating at times, but you definitely have a good strategy!

[@martinvarona4419]

thanks for the tips on the short vs long version of fatigue fight

[@EverythingIsPhotogenic]

No problem, hope it helps!

[@marcus_velo_9970]

great overview, you mentioned you can pick in any order however they're sequentially rolled out (if you want to do group ride as motivator), anyway as someone who trains 6 days a week - 300 ftp, there's no way I'd be doing the long one its going to create too much fatigue, I picked the shorter C and if done right with the right ftp, that'll offer good adaptions if in a training block, 80/20 type plan.

[@Patrik6606]

Great info. Thanks 😊

[@EverythingIsPhotogenic]

Glad it was helpful! It's a fun series for sure!

[@Patrik6606]

@@EverythingIsPhotogenic Yes it is. I also having a hard time breathing due to slime in my throath when I push to hard. I do not know if it is because I maybe have an infection or if it is because I recently stopped smoking. Have not been smoking since 10th of july

[@neilveitch5761]

Brilliant video, important factors clearly and rationally explained, really helpful. I'm certainly pleased to have seen this before attempting the workout. Many thanks, hope you fully recover quickly.

[@EverythingIsPhotogenic]

Thank you so much, and good luck!

[@NotElvis]

I'm doing these events in order each week, so today (Monday) is the first day for Workout 2. After watching your video, you convinced me to do the longer version. Glad I did. This was a fun workout. Many similarities to a Zwift Cat C race - just with more (greatly appreciated) Z2 recovery segments. This workout didn't really deplete my anaerobic stores like the Zwift designers said it would.. I did 4 minutes Z5 and then 4 minutes of Z7 at the end. Again - just like a normal race. One thing always makes me laugh: The canned commentary from the "coaches". I keep seeing statements like: "OK push harder this time". These are Erg segments. By definition, I can't push harder - I can only push the same 🤓. Do these people know that?

[@shaunwynne2987]

As always a quality explanation and advice! Thanks a lot !!

[@EverythingIsPhotogenic]

Glad it was helpful!

[@prince3121]

Thanx for the tips. I again did the short workout due to time constraints. What I did do was dial up the bias by an extra 5% in the early sets to simulate some fatigue. This did just that and although I was not completely fatigued, it was tough at the end. Still a good workout!

[@EverythingIsPhotogenic]

That's a great way to adapt this workout for the more experienced rider that is tight on time! Bake in more fatigue by dipping into VO2 max. I am glad to see the short workouts this year presenting solid design and load, even if the description/nomenclature is not a perfect translation for all of them, they are vastly improved from last year.

[@prince3121]

@@EverythingIsPhotogenic -for sure, much more challenging. I'm definitely doing the long workout next, as 55-65min is ideal workout time for me. 😎

[@G_Widdicombe]

Just did the long version of this today. Vey tough. Seeing the steps of the workout laid out in front of me at the start I was thinking ‘crikey, the warm up is quite tough on its own!’. But I got it done at a good effort and did the last 8mins well. Glad I went for the long version rather than the shorter version, which I was considering before I started.

[@EverythingIsPhotogenic]

It's a great session, getting through it on its own is one hell of a feat! It's that "Type 2 fun," it's hell while you are doing it, but when you finish, you are proud and glad you did! So glad you were able to get some good results and insights from this one! 🙂

[@robertminnicks1136]

Yep dealing with same crud! I will be taking time off and slowing down if I can get any slower than I already am.

[@EverythingIsPhotogenic]

My doctor told me the strain this year is really prevalent! I got lucky I think that it wasn't terrible, but underestimated it for sure!

[@sraufstok]

I just did the Fatigue Fighter. It was brutal.

[@EverythingIsPhotogenic]

I would say that is an accurate assessment 😅

[@NathanLipkeEvilN8]

Did you do already do a video on fueling for training workouts? I vaguely remember it, but could’ve been part of another topic. Would love to see something on it from someone not sponsored by a nutrition company.

[@EverythingIsPhotogenic]

Not a standalone actually. Nutrition is a really tough and polarizing topic, I need to do one, but I have to make sure it's impeccably researched and buttoned up. I wish there wasn't so much dogma around nutrition, but here we are 😉

[@NathanLipkeEvilN8]

@@EverythingIsPhotogenic 😂 a thread at work (software company) started out polarized training vs. Z2, now we’re polarized over eating vs fasted.

[@madiantin]

Hahaha! That opener. =D. Holy moly! That is a tough workout! I can't believe you were able to manage it while being so ill. I hope you're feeling better now.

[@EverythingIsPhotogenic]

It was hell lol shows how much harder this year was than years past. I probably could have fumbled my way through a 2022 workout, but this one packs a punch! Lesson learned, DON'T BE STUBBORN 😉

[@gourami7]

Goodb to see you back ! Have you been away a while ? Just popped up on my feed for the first time in ages, always think this should be a photography site ! Do you think its a better set of academy workouts this year ?

[@EverythingIsPhotogenic]

Thanks! Yep, first videos this year, work has been a nightmare. But, I do think these workouts are better than in past years, with the understanding that they are assessment sessions versus traditional repeatable sessions for energy system building. 🙂

[@NathanLipkeEvilN8]

FYI: the links to your other KZbin videos in the description have … in the url and aren’t working 😢.

[@EverythingIsPhotogenic]

Sometimes KZbin does this nonsense and just truncates links when details are re-saved... it's obnoxious. Thanks for the heads up, they should be all fixed now 🙂

[@mlaw1983]

Grateful for your insights. Hope you get to feel better soon.

[@EverythingIsPhotogenic]

Thank you so much!

[@sccxvelo]

Started workout 1 but had a hard time holding the power in goal range first two blocks of the warmup and quit after a few gos at it. Planned it for Tuesday but surprise service tech over so pushed back a day. May go to another workout like steady state or longer effort before tackling these two shorter efforts towards the end.

[@EverythingIsPhotogenic]

Definitely pick the order that suits you! The steady state ones can definitely be a bit of an on ramp for those who might not be anaerobic animals. Some people are naturally great at it nearly off the couch, and others struggle but can put out hard steady state almost all day. Neither is better or worse, you just figure out how to leverage your strengths and manage your weaknesses.

[@GhostTrainPhoto]

EXCELLENT video! I'm a semi-newbie to Zwift...just got the new hub after using a Kickr Snap for a couple of years. Unsurprisingly, I'm a grinder and tend to cycle at 70rpm...I did a cadence drill workout yesterday and it had me going at 115...I felt like I was going to spin off the bike. How does one cycle at 90rpm and not bounce like an unbalanced washing machine?

[@EverythingIsPhotogenic]

That is definitely a practiced skill, working your way up a few RPM at a time. That struggle is not uncommon, and usually comes from being a little imbalanced in your pedal stroke (where in the 360 degree circle you apply the most power/torque). Practicing at a more at a power zone that provides enough resistance to smooth out the pedal stroke can help. 90-100 RPM at very low power can definitely have even seasoned riders looking a little bouncy, it should become less pronounced as you move into Zone 2 and up. You may want to check your saddle height/fit. Sometimes if your saddle is too low, you can bounce around a bit as well as your knees are coming up too high in relationship to your hips throwing off that angle. There are a few videos online that can show you how to check your knee to pedal alignment and your hip angle to adjust your vertical and fore/aft position accordingly. If you have the budget, the best practice would be to get a thorough fit from a reputable bike fitter/bike shop, but you can certainly get yourself into a serviceable position if you are willing to put in a little time 🙂

[@harrygrey1625]

Great tips and insights, as always, especially the fueling recommendations. My biggest decision is to figure out if I do the longer version, or not 😊

[@EverythingIsPhotogenic]

Thank you, and good luck, especially on the long one...It's a daunting one! 😉

[@J.punzzang]

I just finished workout #2 long version. I almost gave up a few times in the last 4 minutes of z4x4. But I overcame it and even completed the 8-minute freeride. Unfortunately, it was very difficult to maintain a power higher than my FTP for 8 minutes. I ended up with 98% of my FTP power, which I was very disappointed with. But the training is definitely effective, right?

[@Ealpcc]

+1 to all comments re this vid series, great insights🤘 What’s your/people’s view about out of the saddle? I generate more power OOTS, yet for FTP tests (ramp) I remain seated as I’m told. But I feel I can get more if I stand on those hard Academy workouts (felt good doing so in round 1). Cheers v much

[@EverythingIsPhotogenic]

It's a great question, and while I think for a lot of workouts/assessments, designers have seated in mind, I would think for this workout, a person should do what they would naturally do in practice. Essentially, the entire first hour plus of this workout is a simulation effort, if you would stand, stand, if you would be seated, sit down. From the perspective of becoming more well rounded, perhaps a middle ground of alternating intervals would be helpful, but I would ride to feel on this one. I think the biggest caveat for those riders who might be less experienced would be that out-of-the-saddle riding can be a little bit more fatiguing on those fast twitch muscles, especially if they are mashers, so it could build up excess fatigue, but if you are efficient out of the saddle, I would go for it!

[@Ealpcc]

@@EverythingIsPhotogenic cheers🙌

[@EricMichaelManuel]

This was a very hard session. I have a lot of aerobic fitness and not so much vo2max so the last interval (long session) I was able to push 109% of my ftp. But it was very hard. I'm beginning to wonder about the academy this year. It feels like without context on the outcome these sessions just feel punishing. I think if there was post race analysis (via some ai maybe?) it would make more sense. I wonder how cyclists with less context/experience will feel about this academy based on this session. As always great insight, and sorry that you weren't feeling well. ride on.

[@wazzup105]

Welcome to the club.. There are so many of us. But even worse.. so many people don't know they're part of the club. At least we know we are part of the club. (speaking of which I miss the old Cartoon network I am Weasel cartoons, with the real star of the show I-R-Baboon)

[@EverythingIsPhotogenic]

First rule of being in the club... Don't talk about the club! And old CN was great!

[@NathanLipkeEvilN8]

#workoutFail could be the new trend 😂

[@EverythingIsPhotogenic]

I failed so bad, it's cool! 🤣

[@egovorch]

Another great vlog!…awesome info!….I like your cartoon ntwk shirt…where did u get that?

[@EverythingIsPhotogenic]

Thanks! My parents actually just as something fun. I think they may have gotten it at a Spencer's.

[@egovorch]

@@EverythingIsPhotogenic thanks!..👍

[@troycollett8540]

I find it easy to just drop one of my interval sessions and slot in a ZA workout instead

[@EverythingIsPhotogenic]

There are definitely some solid options for swaps on many plans, and between the short and long, I think people can definitely get these in 🙂

[@bicycleyoung]

It seems like workout #2 feels much more intense than #1. It's probably because my muscular endurance is relatively weak. I could barely hold 318w at 8min all-out(my FTP at 300w), which normaly I can hold 340w~ for 10min in fresh condition.. this ZA workouts are structured so well I think!!

[@EverythingIsPhotogenic]

I think your experience is very common. I agree that this year's workouts are very well designed, so long as people realize that these are to be implemented as assessments strategically throughout the year rather than a repeated feature in a training block. I think the Academy went in the right direction this year for sure!

[@paceline]

And I thought Workout #1 was scary!

[@EverythingIsPhotogenic]

It's something, isn't it? 😱

[@paceline]

@@EverythingIsPhotogenic Long workout done! Your high-cadence and fueling advice was on point.

[@MrLootshoot]

Just completed, 8 min free ride = Ouchy ouch ouch 🥵🥴

[@EverythingIsPhotogenic]

🤮 It's awful, isn't it? 🤣

[@MrLootshoot]

@@EverythingIsPhotogenic Totally disgusting & clearly poorly fuelled as I'm now clearing the fridge!

[@gwhite7011]

I much prefer VO2 max efforts to Threshold

[@EverythingIsPhotogenic]

Many do! Probably an indication that introducing a little more of that work strategically can help to broaden your abilities as a cyclist 🙂

[@bnfrl2010]

You sound like me. Still doing 400km a week with just 3 hours of sleep daily cause of work. Military life lol. Why Whoop recovery average 15% for 3 weeks 😂

[@EverythingIsPhotogenic]

We are just stubborn brats 🤣

[@BruceDouglass]

I have to disagree with you on nutrition. Your muscle and liver glycogen is adequate for a 90 minute session; it is adequate, in general for a maximum lactate steady state for about 80 minutes (and that burns more than intervals). In marathons, people start hitting the wall without nutrition at about 20 miles. I fuel any workout longer than about 2 hours and I find that fueling shorter workouts has no effect.

[@EverythingIsPhotogenic]

You're free to disagree, but I stand by my statements. The workout is not MLSS (Maximal Lactate Steady State), which requires metabolic testing to evaluate-an assessment that 99% of riders are unlikely to undertake. While there are efforts at FTP that are closely related, there are additional considerations as the rider goes above LT2 several times throughout the workout. Moreover, it should not be compared to a marathon effort. Here, we are considering different energy systems. This session entails myriad bouts of activity at or above the FTP and is inherently glycolytic in nature. The strategic goal of a high-intensity workout, especially one that includes periods above FTP, is to tax the anaerobic energy pathways, enhance muscular endurance, and improve lactate clearance, not merely to deplete glycogen stores. A depletion of liver glycogen to critical levels can be detrimental, potentially triggering a significant stress response in the body, impairing subsequent recovery, and compromising adaptations. Furthermore, for riders who have not yet developed a high degree of metabolic flexibility, a lack of exogenous carbohydrate intake can lead to suboptimal performance due to an inability to maintain high-intensity efforts as the body struggles to switch to fat oxidation under high-intensity demand. The expectation that one goes into an assessment effort like this that ends with 8 minutes targeting above FTP and into VO2 max using glycogen alone is anathema to optimizing the potential output and foolhardy given it's impacts to proper recovery. It's essential to acknowledge individual variability in metabolic efficiency and the adaptation to different fueling strategies. While your experience suggests you can perform without additional fueling, it's not a one-size-fits-all approach. The notion of 'adequacy' in glycogen availability does not equate to optimal performance for all athletes, particularly in workouts designed to push beyond the FTP. Strategic nutrition, in this context, is about providing the right type and amount of fuel at the right times to support the intended workout intensity and recovery needs. This is why I advocate for a tailored nutrition strategy that supports performance and recovery, rather than relying solely on endogenous stores which may be 'adequate' for some but not optimal for the performance demands of high-intensity workouts.

[@Chris-dw3xl]

Great advice as always 👍

[@EverythingIsPhotogenic]

Thank you!

[@jb6879]

i would push back on what she's saying on fueling during this workout. Good to have something on hand but if your properly fueled you probably won't need to fuel on a sub 90 minute workout. I would have some energy drink on hand or a bar to curb any hunger but its not a necessity for most. I rarely eat anything if its less than 90 minutes and have no issues with hunger bonk or anything. glycogen stores don't get erased this quickly if properly fueled beforehand (even if high intensity) which is optimal.

[@EverythingIsPhotogenic]

Unclear how this is "pushing back" it's precisely what I said in the video. Fuel before (not a fasted workout) and top off during the workout would help.

[@jb6879]

@@EverythingIsPhotogenic sorry, must have misunderstood,.

[@nononsense2688]

I just did this with strep! I went to the doctor 4 times in two months, they were testing me for everything from mono to STDs and strep test was always positive. I just dealt with it coming and going, until i took about 3-4 days off and it hasnt come back since. Felt like a worse strain of strep than ive ever had! Strep is the only thing i get sick with only once a year and it was not the same..

[@EverythingIsPhotogenic]

It was my first time, but I should know better not to screw around with it. It's no joke of an illness.