The ULTIMATE HIIT Challenge: Zwift Academy Road 2023 - Workout 4 Fast Twitch HIIT

[@madiantin]

Teddy and Fred and blockbuster t-shirt! Doesn't get any better than that. =)

[@prince3121]

Thanx for the pedal through advice from the high cadence -high intensity interval switch over to the recovery intervals. It helped a lot. I did struggle in the beginning, as the warmup was just not enough for me. So, the first HIIT set was tough, the second was better and by the third it kind of felt easy. I really enjoyed this workout. I did the long workout, as 37min would be a waste!😎👌

[@colinsmith8239]

Hey Sarah, thanks for all the great vids and tips! I was thinking about why the coaches did # 4 like a normal vanilla workout with no free ride to test any specific outcome. It then dawned on me that the only variable in this workout is the cadence one holds in each repeat. This has become a common theme throughout the series of workouts. It would appear that those who have trained their fitness level to hold a higher cadence at and above FTP are going to find success at these challenges. I think workout #4 is going to highlight that.

[@hectortejado729]

The best thumbnail so far😀👍😀 Thanks for the tips and get well soon💪

[@EverythingIsPhotogenic]

I was thinking of what to make, and for some reason that meme came to mind and I just started laughing... couldn't help myself!

[@paulmorrison30]

Yet another great analytical approach from the top drawer ✊🏾

[@miazga82]

This workout in the longer version was very very hard for me. I did it 100%, but I felt like dying. I will get back to it later for sure, because its a solid workout and stimulous.

[@natacheshire3553]

I`m that weird person who will adore this type of training. For me the hardest in my training plan were long aerobic intervals (3x20 minutes). My coach deserves a personal cauldron in the hell for putting that in my plan 2-3 times a week 😂

[@EverythingIsPhotogenic]

I actually prefer this type of work when I am feeling a bit fatigued, oddly enough. I find these types of intervals less horrifying than steady state Threshold or Sweet Spot when I am struggling with low motivation or just feeling tired.

[@tombarnes2652]

Just pretend the last two workouts don't exist. They look super grim.

[@zeekryder7735]

One thing I forgot to mention, the warm- up even in the long pro version is not enough to jump into ten 30’s in a row. Do a few short sprint efforts in low gear to prepare.

[@prince3121]

I found the same. My legs only really felt warmed up in the 2nd HIIT set!

[@colinsmith8239]

Just completed workout number 4. Adding to my thought about why the coaches included this workout in the Zwift Academy series, I think now that it might have something to do with how a cyclist recovers after a high intensity effort. I noticed that my heart rate for all the interval sets was flat at the top and bottom bandwidth. My heart rate even starting descending at the end of the 1 min intervals. Some peers had a constant ascending heart rate as the interval set progressed. These peers also showed a fluctuating cadence for each repeat. As per Sarah's comments, cyclists who spend time working on their muscular endurance to create a solid base might be able to hold a higher cadence (Sarah... correct me if I'm wrong) and can rely on their long last type 1 aerobic muscle fibers and will do well in this workout. Cyclists who depend on a low turn over using only type 2 muscle fibers might find this workout a challenge. For reference, my 10 X 30s on / off was set at 410W and my avg cadence was 99 rpm... HR didn't get above 140 and lower than 134 bts/min. I am curious why there was cues in the workout from the coaches to go 'as hard as possible'. Were they looking for ppl to get their cadence up as high as possible?? With the wattage set in the workout this wasn't clear to me why they would be asking this. Further to this, on workout 1, I went as fast as possible on the 30s explosive repeats and eclipsed the 165 rpm max on the Wahoo KickR Core - rpm then goes to 1 rpm. LOL. So again, not sure why the coaches would be asking to go all out when the wattage is already set. Sarah???

[@miazga82]

If the sets were not 'all out' for you, than you probably have the FTP set too low. In contrary I think mine is set bit to high and I almost died during this workout :)

[@LukasHridesbikes]

With the 30” efforts @ 7w/kg (435w at 62 kg) I can’t even think of doing this fasted. They would have to scrape me of the ground if I did that 😂

[@EverythingIsPhotogenic]

#CarbTheFCKUp! 🤣

[@TomLeeCycling]

Hello, do you know if it's possible to do the races more than once? I'm pretty confident you can do the workouts more than once (which is what I'm planning on doing with Workout 4 to get the most out of myself) but I'm not sure about the races. If possible I'd like to do both races twice.

[@EverythingIsPhotogenic]

You can do the races as often as you'd like, you'll get completion credit your first time, but it won't prevent you from doing additional attempts of each 🙂

[@Chris-dw3xl]

Love your t shirts very old school oh your advice is pretty cool too 👍😊

[@EverythingIsPhotogenic]

Teddy first, T-Shirts second, content third 😁 #Priorities

[@Chris-dw3xl]

@@EverythingIsPhotogenic 👍

[@joemurphy4489]

Can you do the workouts anytime, or must i do them at the schedule event times??

[@EverythingIsPhotogenic]

Yep, you can do them anytime, just select them from the workout menu. There is a tile at the top of the main menu, or you can select them from right out on course if you do a free ride warmup first. Just open the menu and it will be in your folder 😉

[@joemurphy4489]

@@EverythingIsPhotogenic Gotcha. Thanks 👌🏻👍🏻

[@JibbaJabber]

Blockbuster 'n chill. #Noice

[@joemurphy4489]

Better video distance. Keep it going! Get well soon.

[@EverythingIsPhotogenic]

Thank you, I will!

[@olafhd276]

Off topic Sarah, but can I ask....I see you wear a Garmin Epic, and a Whoop....and do I see and Oura ring on your right thumb too? That's a lot of data your getting, I'd like to see in a future video thoughts on it all

[@EverythingIsPhotogenic]

No Oura ring, just the watch and the Whoop. Garmin is probably at a point where it has all the same data as the Whopp, but Whopp still packages it better, and I have found the algorithms they use are more accurately predictive than Garmin's in a general sense. I would never use the Whoop to understand activities, but as a general barometer of how my body is responding to strain day to day, after years of data, I find it to be very insightful in helping me to put a big picture together in terms of my training and behaviors. 🙂

[@NathanLipkeEvilN8]

Checking what my face looks like might not be the best strategy 😂

[@EverythingIsPhotogenic]

I scare myself often 🤣 But seriously, sometimes watching back clips of my video have helped me be a little more aware. I am definitely more relaxed in the upper body as a result of it, or at least I catch it earlier than in years past.

[@matlindell5022]

My favorite VO2 max session consists of 3 sets of 13 x 30/30 @ 120 %/60%Ftp every 10 days during the base training.😤

[@EverythingIsPhotogenic]

A masochist, I see 🤣 EXCELLENT!

[@JibbaJabber]

Lol. I've just done a similar session, but using 30/15. #VeryGrim

[@zeekryder7735]

I just saw Ellissee hit over 1400 watts in her sprint yesterday in London. I wonder what she could do in this workout.