Things are HEATING UP - Zwift Academy Road Workout 2

Today I cover Workout 2 of Zwift Academy Road – Short FTP Blocks. Full disclosure, this one is going to kick up the intensity over workout 1, so make sure you're prepared on the day. This video will help you to know what is coming and help you to make the best of the workout, even if you struggle or even fail! If you're new to training, check the links out down below.

Videos to help you through your Academy Journey

0:00 Teddy
0:46 Intro
2:35 Menu change that can affect workout selection
5:06 Workout Benefits and Structure
8:16 Criticism of Structure and Modification
10:09 Should I change my workout bias?
12:03 Tips and Strategies
12:55 ANOTHER Zwift Error!!
13:42 How to maximize on the short recoveries
14:41 What about Heart Rate?
15:52 Seated or Standing?
16:32 Load and Nutrition
16:27 Is My FTP right?
19:20 FTP Rant
20:21 Recovery between workouts
22:37 Closing Thoughts

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Additional Helpful Resources:
Books:

Zwift Equipment:
Heart Rate Monitors:
Running Foot Pods:
Smart Trainers (currently in-stock):
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[kyleroscoe]

So glad you mentioned that "8 minutes left" mistake...I thought I was going delirious on this workout today.

[Mike-Holiday]

Found your channel only yesterday and have been on a little binge! I really enjoy your content Sarah. You are one smart cookie and extremely good at teaching. Thanks for the uploads!

[prince]

Thanx for doing this. Its very helpful, as ZA first timer.

[raichu]

I missed ur video before riding WO#2 today. Dang! I messed up and clicked on the long one instead of the short one. Loser! Great overview and recommendations. This one was challenging and the bias ended up being my BFF! Appreciate u publishing videos out in front and I will make sure to watch ur next one before WO#3. Doh!

[scottcorbin]

Enjoying your videos, you do a great job explaining the good and the bad of these workouts. I found workout two to be a bit easier than one but think I was having an off day for one and a really good day for two. Looking forward to the remainder.

[icurt]

Thanks for the advice about keeping the cadence the same till the end of the set and letting the trainer adjust the load for the recovery.

[thatguy]

Thinking of sending you a shirt that says, "This Video is sponsored by Teddy's Ass". hahaha

[jeffgates]

Beautiful cat! I've already done workout 3, and THAT was a tough one...looking forward to 4!

[madiantin]

Hooray, Teddy kisses! <3
Great overview, thank you!

[tonyobrien]

Glad to see you back as I enjoy your channel. You always mention sugar for the workouts. This is an area I struggle with. How much do you need before and during? I’m a old heavy cyclist so keen not to take on too much, but wonder if I sometimes just don’t have enough. Is a gel before and another 30 mins in too much for a one hour ride like this?

[harrygrey]

Good info as always👍. One thing I learned from last year was to re-do my FTP test shortly before ZA. As for workout 1, I’d say my FTP is set correctly. The workout was a challenge, got close to my high end heart rate, but had good recovery in between. Going to be away from the trainer so have to juggle things next week, but looking forward to it. Thx.

[embert]

Thank you for these videos. I'm about to try workout 2 in less than 30 minutes from now. Workout 1 was pretty tough for me sustaining FTP for so long. I'm hoping that these minibreaks between the hard sets help. I'm a bit anxious about workout 2 because I pushed myself a bit hard in a group workout without ERG mode after workout 1 which resulted in my FTP going up from 64 to 78, so I'm going to be keeping the ability to lower the FTP bias in mind in case.

[authorjohnwquinn]

I got the email from Zwift today that supposedly tells me what type of rider I am based on my baseline ride. Guess what? It was blank! Lovely.

[sccxvelo]

Did workout 1 last night after coming home aikido class and was struggling in the working few minutes. Had to turn bias down a few % in last two minute interval of third block. Did the all sets in target range which good after the few weeks of art gallery moving with rides when possible. Zwift froze/connection issues in some intervals. Baseline email showed time trialist but the data was off. 2 down, 6 workout/rides to do plus 2 bouns workouts left.

[Franco_in_Italia]

I had the same thought about the incorrect messages in the 3rd block. Zwift needs to test their system with humans.

[SignorLuigi]

My trainer is not nimble enough to handle those 30 second intervals in ERG mode. I'll be switching ERG mode off during those parts of the workout.

[chrisobyrne]

On iPad under Academy 2022 I can see all of the short workouts, both pro contract ones but only workouts 2 and 5 of the longer length!?!?

[liamwhyte]

I got my email today from Zwift.

Apparently, I'm a !

So I've no idea tbh. It