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    Tips & TricksTraining & Nutrition

    All About Zwift’s Workout of the Week: C.A.

    Eric Schlange
    By Eric Schlange
    January 4, 2022
    3

    C.A. stands for “Cadence Adjustment” and is exactly what this week’s workout is targeting. We all have our preferred cadence range, but it’s important to be able to pedal outside of that when riding outdoors over variable terrain. This workout challenges your ability to spin the pedals. And ideally, to do so outside of your typical comfort zone! If you enjoy this workout, check out the Build Me Up flexible training plan for more like it under the plans tab!

    The workout begins with a warmup and three short spinups to get the muscles firing. Then it’s onto the main set, which is 8 minutes long and repeated 5 times. Each set consists of four different intervals which see your cadence climbing from 85 to 90, 100, then 115 in the final minute.

    60 minutes long, 59 stress points

    Workout Outline:

    • Warmup
    • 3 spinups of 30 seconds @110% of FTP, 100RPM
    • 5 Sets of:
      • 2 minutes @55% of FTP, 85RPM
      • 3 minutes @90% of FTP, 90RPM
      • 2 minutes @85% of FTP, 100RPM
      • 1 minute @75% of FTP, 115RPM
    • Cooldown

    About Workouts of Week

    Each week, Zwift features a fresh workout for riders looking to boost their fitness. These workouts are available on-demand under the “Workout of the Week” folder in your workouts list. They are also available as group workouts during their featured week (see upcoming WoTW group workouts).

    Once the week has finished, Zwift may keep the workout available by saving it in another folder. If you want to save the workout yourself, click to duplicate the workout, then save your duplicate, which will be available under “Custom Workouts”.

    How’d It Go?

    Did you take on this week’s workout? How was it? Share below!

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      Eric Schlange
      Eric Schlangehttp://www.zwiftinsider.com
      Eric runs Zwift Insider in his spare time when he isn't on the bike or managing various business interests. He lives in Northern California with his beautiful wife, two kids and dog. Follow on Strava

      3 COMMENTS

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      codesankalp
      codesankalp
      5 months ago

      Your RPM is too fast.

      0
      Reply
      Diogo
      Diogo
      5 months ago

      Are this “workouts of the week” following a line or it is just a random workout? like a month doing intervals for strenght… then a month for VO2.. or just randomly set?

      0
      Reply
      Chan Stevens
      Chan Stevens(@chanstevens)
      5 months ago
      Reply to  Diogo

      Probably not meant to be an organized progressive series–those would fall under the many training PLANS Zwift offers.

      0
      Reply
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