Wednesday warriors! Ready to spice up your morning this week? 8:30am CT!
Warm up 25mins, 3x 5x40/20s with min in between the sets and cool down to 60 mins total.
Want to join ?
Send me message here and I’ll help you out!
We would love for more women to join us! These are such a great way to get your HIIT workouts done in a supportive and fun environment! Come join us 
MJ
Hey hey lovelies, time to crank it up a notch and add another set of intervals in your Wednesday morning party. 8:30am CT
To celebrate two birthdays, we may do something fun… wear your most outrageous cycling kit and a party hat 
or sing a birthday song. Up to you!
Birthday boys: your goal is to target power w/kg to match your age. 
If you are new and want to join us for VO2max intervals; you need to
See you soon!!
MJ
Great session, Marjaana! That was a lot of fun!
Great to have you with us Paul!
Next VO2max set Wednesday 12th 8:30am CT - our European friends, please let me know if there’s a time that works better for you ? I’d be keen on offering you a session as well.
We are starting to build up your ability to hold high intensity for longer. This set will add a moderate increase - and challenge your ability to hold high effort for longer each set. We will do 7repeats each set, but only do 2 sets.
Last week we did three sets of fives. So only one less but don’t be fooled to think these will be any easier!
Please monitor your effort:
I encourage everyone to make individual adjustments on the fly. If 7 feels too much, and this feel is backed by dropping power, then do 5.
I know these session are invigorating (at least they are to me!!) and they definitely make us push harder (at least they do for me!) . . But I would hate it if you feel so tanked the day after that you can’t even do a recovery ride/run/swim. … group sessions are fun, and effective but they can also be too much sometimes.
I am writing this to make a point that you are always encouraged to make individual adjustments to your session based on your judgement. I will not hold it against you if you decide 5 is enough for you that day.
Sometimes I may surprise you and ask for two more efforts… feel free to tell me NO WAY if you’ve already reached your max.
Last thing!
Please use the WR on your watch or bike computer (if available) to monitor your current effort against historical record. If you’ve already reached close to 10, 5 or 0% or even negatives, pat yourself on the back and walk away. You’ve hit the target 
and you can walk away from the session knowing you’ve done your work.
I really think using the WR on group rides can make a big difference in not overreaching one session and having to take days off to recover! @Andrea your thoughts on this please?
Sorry about the long post!
See you Wednesday!
@Marjaana this sounds amazing.
I love the idea to use WR to standardise the group effort. I so much look forward to see what will happen! And thanks for setting this up.
Not sure I’ll be able to join, but sounds really exciting! 
Thanks @Andrea I will see if we are able to somehow produce some graphics for you how it could work in practice…
MJ
I am looking to subscribing to Zwift to follow along with my Athletica indoor cycling sessions as well as joining one the Athletica group rides. Up to this point, I have been using my Garmin Edge 530 to sync my Athletica sessions as I follow along on my indoor trainer.
I have watched Marjaana’s video on uploading the file to Zwift. My plan is to use my Apple TV for the workouts.
Three questions:
For those who are using Apple TV for their Zwift sessions are you happy with it? Or do you recommend running it through a desktop computer or iPad?
I have reviewed Zwift’s “What you need to Ride.” And it appears that I have everything I would need to maximize my use of Zwift. As a reference I will be using a Wheel-on trainer (Saris Mag trainer). Garmin Heart Rate monitor, Garmin Speed & Cadence sensors, Assioma Duo power meter pedals. Does anyone see any possible conflicts with this setup?
Since I have always followed along on my Garmin Edge for the Athletica sessions. Will it still need to be (or do you recommend) running the session simultaneously with Zwift? Or do I not need to power the Garmin Edge on?
Many thanks,
Joe
Hi Joe,
I use Zwift on Apple TV sometimes, other times I just use my IPAD so I can watch TV (YouTube, Netflix etc) and run Zwift simutaneously. Sometimes I also run my Garmin Edge at the same time so I can watch my workout reserve in real-time. For the Athletica Zwift group rides, I run Apple TV, but I don’t download the workout, just join the group and follow along to Marjaana’s prompts. Not totally sure about your setup but it sounds like you have everything.
Hope that helps, Cindy
Echoing Cindy here:
Sounds like your set up is great. You’ve got power hooked on and ready to join the zwift party! 
You could fire up Edge for Workout Reserve - super useful tool! But you don’t have to, just follow the zwift screen.
If you are keen on joining us for vo2max, you have everything you need.
Just let me know your username on zwift and join the WhatsApp group so I can invite you!
Looking forward meeting you!
Wednesday Workout & Tea 
June 19th 8: 30am CT
Warm up, 25min
4x5x40/20 with 4min recovery.
We are starting to push the limits… going for 20 with a longer break in between.
Monitor your WR! Let’s aim to keep target power even from first rep to last rep…
Adjust depending on your day form.
Hey and remember you are welcome to join even if you don’t do all 4 sets!!
LFG 
MJ
I’m in it to win it @cmaloney 
Marjaana - does the power need to be even from the beginning to the end of each rep? I always seem to over power at the beginning of a rep before getting settled - is that bad? Cheers.
Hey, yes, that is the challenge! i also tend to over power and fade, but I believe holding back just a tad in the beginning can help to hold the power up the last 5-10 seconds…
Now, is it bad to “over power at the start and fade” ? I am not sure, but in my mind, I want to keep higher overall power. If holding back in the beginning helps me do that, I’ll aim for that.
Thanks! Will give it a go today 
Let’s give it another go!
Wednesday Workout & Tea
June 26th 8: 30am CT
Warm up, 25min
4x5x40/20 with 4min recovery.
We are starting to push the limits… going for 20 with a longer break in between.
Monitor your WR! Let’s aim to keep target power even from first rep to last rep…
Adjust depending on your day form.
Hey and remember you are welcome to join even if you don’t do all 4 sets!!
LFG
MJ
This is 2:30 pm BST for UK peeps! Planning to see you there! T-12 days to race day 
Wohoo!!! excited to meet you Kim! Make sure to follow me on Zwift companion and then I can invite you to the meetup.
Also; join the WhatsApp group WhatsApp Group Invite I will send google meet link before the session.
We already have awesome conversations while we warmup and cooldown 
I also talk you through the workout so you don’t necessarily need to have zwift.
See you Wednesday!
MJ
Great job! I am an avid Zwifter, so no worries. I already follow you on the companion app on Zwift! Look forward to joining you guys!
K
Calling all Wednesday warriors!
We are doing a spicy 
session of 40/20, adding one more rep into each set, but pulling back number of sets to 3.
3x6x 40/20.
Make sure to join the WhatsApp group for chats !
When: July 3rd 8:30am CT
Extra kudos for either 
or 
themed kits!
Happy Canada Day and Independence Day to all
MJ
