Weight Training - Power Day

Zwift - Flat Out Fast in Watopia

Lower Body Weight Training

Conditioning - intervals

Warm Up

— ZONE 2 RIDE
PROTOCOL
**Duration:** 60-75 minutes
**Intensity:** Zone 2
- Heart Rate: 125-140 bpm (PRIMARY GUIDE)
- Power: 150-160W (adjust based on HR)
- Breathing: Conversational pace
**Equipment:** Virtual Bike
## PACING
**Minutes 0-10:** Warm-up, build to 155W
**Minute 10:** Check HR
- If HR < 125 → increase to 160-165W
- If HR 125-140 → maintain
- If HR > 140 → decrease to 145-150W

**Minutes 10-70:** Maintain wattage that keeps HR 125-140 bpm

**Minutes 70-75:** Easy cooldown @ 100-120W

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John Durocher

Zone 2 HR zone adjust Wattage as necessary on Southern Coast Cruise in Watopia

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Weight Training - Power Day

Zwift - Flat Out Fast in Watopia

Lower Body Weight Training

Conditioning - intervals

Warm Up

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