<aside class="row veu_insertAds before"><div class="col-md-12"><a href="https://px.a8.net/svt/ejp?a8mat=3H8561+7E4S6Q+4JDO+60OXD" rel="nofollow"> 
<img border="0" width="300" height="250" alt="" src="https://www21.a8.net/svt/bgt?aid=210331945447&wid=001&eno=01&mid=s00000021174001011000&mc=1"></a> 
<img border="0" width="1" height="1" src="https://www10.a8.net/0.gif?a8mat=3H8561+7E4S6Q+4JDO+60OXD" alt=""> 
</div></aside><div class="veu_autoEyeCatchBox"><img width="1024" height="576" src="https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-1024x576.jpg" class="attachment-large size-large wp-post-image" alt="" srcset="https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-1024x576.jpg 1024w, https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-300x169.jpg 300w, https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-768x432.jpg 768w, https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-1536x864.jpg 1536w, https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-2048x1152.jpg 2048w, https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1-320x180.jpg 320w" sizes="(max-width: 1024px) 100vw, 1024px" data-hero-candidate="" /></div>
<h2 class="wp-block-heading">ï¼ï¼åã§ããã£ãã追ãè¾¼ããã¯ã¼ã¯ã¢ã¦ã</h2>



<p>ＺＷＩＦＴã¯ã¼ã¯ã¢ã¦ãã®è¯ãã¨ããã¯ãèªåã®é½åã«åããã¦ã¯ã¼ã¯ã¢ã¦ããã§ãããã¨ã§ãã</p>



<p>å¿ããæéã®åéã«ããµãã¨çµãããããã¨ãã§ããＺＷＩＦＴã¯ã¼ã¯ã¢ã¦ããç´¹ä»ãã¾ãã</p>



<p>ä»åç´¹ä»ããã®ã¯ãå ¨ã¦ï¼ï¼åç¨åº¦ã®ï¼ºï¼·ï¼©ï¼¦ï¼´ã¯ã¼ã¯ã¢ã¦ãã§ãã</p>



<p>çæéã§ããã¤ãã¯ã¼ã¯ã¢ã¦ãããããã¨ã§ãå¹çããã¬ãã«ã¢ããã§ãã¾ãã</p>



<p>éä¸ãã¦è¿½ãè¾¼ã¿ã¾ãããï¼</p>



<p>ãã¤ããªãçæéZWIFTã¯ã¼ã¯ã¢ã¦ãã¯ãã¡ãã®è¨äºãåèã«ãã¦ä¸ããã</p>



<p><a href="https://zwiftworker.com/?p=1666" title="å復走ã»ãªã«ããªã¼ã«ãã¹ã¹ã¡ï¼ãã¤ããªãZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ï¼">å復走ã»ãªã«ããªã¼ã«ãã¹ã¹ã¡ï¼ãã¤ããªãZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ï¼</a></p>



<p>ä»ã®ï¼ºï¼·ï¼©ï¼¦ï¼´ã¯ã¼ã¯ã¢ã¦ãã«ã¤ãã¦ã¯ãã¡ãã®è¨äºãåèã«</p>



<p><a href="https://zwiftworker.com/?p=1642" title="æçã§ããã¤ï¼ã20åéZWIFTã¯ã¼ã¯ã¢ã¦ã3é¸ã">æçã§ããã¤ï¼ã20åéZWIFTã¯ã¼ã¯ã¢ã¦ã3é¸ã</a></p>



<p><a href="https://zwiftworker.com/?p=1600" title="è¶ é·æéï¼3æéè¶ãZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ï¼ï¼">è¶ é·æéï¼3æéè¶ãZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ï¼ï¼</a></p>



<p><a href="https://zwiftworker.com/?p=1012" title="ãã¤ã¨ããï¼æé ¸ç´ ç³»ZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ã¼ï¼æéãªã¼ãã¼ç·¨ã¼">ãã¤ã¨ããï¼æé ¸ç´ ç³»ZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸ã¼ï¼æéãªã¼ãã¼ç·¨ã¼</a></p>



<p><a href="https://zwiftworker.com/?p=327" title="Ｖï½ï¼ï½ï½ï½å¼·åï¼ZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸">Ｖï½ï¼ï½ï½ï½å¼·åï¼ZWIFTã¯ã¼ã¯ã¢ã¦ãï¼é¸</a></p>



<h2 class="wp-block-heading">代表çãªï¼ï¼åã¯ã¼ã¯ã¢ã¦ããEmily’sãShortãMixï¼ï¼ï¼ï¼Editionï¼</h2>



<figure class="wp-block-image size-large"><img src="https://zwiftworker.com/wp-content/uploads/2021/02/2021-02-25-1024x586.png" alt="" class="wp-image-1752"/></figure>



<p><strong><mark>WORKOUTS→ZWIFTï¼ï¼ï¼ï¼CYCLING→Emily’sãShortãMix</mark></strong></p>



<p>ã¦ã©ã¼ãã³ã°ã¢ããã¯ï¼åéã</p>



<p>ããã«ã¡ã¤ã³ã»ãããå§ã¾ãã¾ãã</p>



<p>ã¯ã¼ã¯ã¢ã¦ãä¸ã¯ä½ãã¦ãï¼ï¼ï¼ FTPã§ãã</p>



<p>â 3åï¼ï¼ï¼ FTP→1åï¼ï¼ï¼ï¼ FTP→1åï¼ï¼ï¼ï¼ FTP</p>



<p>â¡3åï¼ï¼ï¼ FTP→ï¼åï¼ï¼ï¼ï¼ FTP→ï¼åï¼ï¼ï¼ï¼ FTP</p>



<p>â¢3åï¼ï¼ï¼ FTP→ï¼åï¼ï¼ï¼ï¼ FTP→ï¼åï¼ï¼ï¼ï¼ FTP</p>



<p>ã¯ã¼ã«ãã¦ã³ã¯3åã§ãã</p>



<p>â ã¨â¡ã¯ã§ããã®ã§ãããâ¢ããã¤ãï¼</p>



<p>ã¯ã¼ã¯ã¢ã¦ãã¯30åéã§TSSã¯ï¼ï¼ã¨é«ãã§è¿½ãè¾¼ãã¾ãã</p>



<h2 class="wp-block-heading">模æ¬ã¬ã¼ã¹ã¯ã¼ã¯ã¢ã¦ããCrit Crit Downtown Dolphin</h2>



<figure class="wp-block-image size-large"><img src="https://zwiftworker.com/wp-content/uploads/2021/02/2021-02-25-3-1024x618.png" alt="" class="wp-image-1753"/></figure>



<p><strong><mark>WORKOUTS→ZWIFT RACING→WEEKï¼→Crit Crit Downtown Dolphin</mark></strong></p>



<p>è¦ãç®ã¯ãã¤ããã§ããããã£ã¦ã¿ãã¨æå¤ã¨å¤§ä¸å¤«ãªã¯ã¼ã¯ã¢ã¦ãã§ãã</p>



<p>ã¦ã©ã¼ãã³ã°ã¢ããã¯ï¼åéã</p>



<p>ãã®å¾ã«ã¯ãªããªã¦ã ã¬ã¼ã¹ã®ã¹ã¿ã¼ãã§ãï¼</p>



<p>10ç§ãã20ç§ééã§å¼·åº¦ãç®ã¾ããããå¤ããã®ã§éä¸ãã¦ã¯ã¼ã¯ã¢ã¦ãã«åãçµãã¾ãã</p>



<p>ã¯ãªããªã¦ã ã¬ã¼ã¹ã¯10å¨åï¼</p>



<p>æå¾ã¯ã¹ããªã³ããç¨æããã¦ãã¾ãã</p>



<p>ã¯ã¼ã¯ã¢ã¦ãæéã¯39å50ç§ã§TSSã¯ï¼ï¼ã§ãã</p>



<h2 class="wp-block-heading">çæéFTPãã¹ããRAMP TEST LITE</h2>



<figure class="wp-block-image size-large"><img src="https://zwiftworker.com/wp-content/uploads/2021/02/2021-02-25-2-1024x664.png" alt="" class="wp-image-1754"/></figure>



<p><strong><mark>WORKOUTS→FTP TESTS→RAMP TEST LITE</mark></strong></p>



<p>FTPã測å®ããããã®ã¯ã¼ã¯ã¢ã¦ãã§ãããçæéã§éçã¾ã§è¿½ãè¾¼ããã¡ãã¥ã¼ã§ãããã¾ãã</p>



<p>FTPã©ã³ããã¹ãã¯æ¬æ¥ã¯ä½éï¼ï¼ï½ï½ä»¥ä¸ã®è»½ã人ãçµé¨ã®æµ ã人åãã®FTP測å®ã¡ãã¥ã¼ã§ãã</p>



<p>8åéã®ããªã¼ã©ã¤ãã®å¾ã«ã¯ã¼ã¯ã¢ã¦ãéå§ã§ãã</p>



<p>ï¼ï¼ï¼·ããå§ã¾ã1åéã§ï¼ï¼ï¼·ã¥ã¤ã¢ãããã¾ãã</p>



<p>æå¾ã®1åéã®ï¼ï¼ï¼ ãＦＴＰã¨ãªãã¾ãã</p>



<h2 class="wp-block-heading">ï¼ï¼åéã¹ã¤ã¼ãã¹ããããã¬ã¼ãã³ã°ãＳＳＴãï¼¢ï½ï½ï½ï½ï½ï¼ã</h2>



<figure class="wp-block-image size-large"><img src="https://zwiftworker.com/wp-content/uploads/2021/02/2021-02-25-1-1024x433.png" alt="" class="wp-image-1755"/></figure>



<p><strong><mark>WORKOUTS→PEBBLE POUNDER→WEEK1→ＳＳＴãï¼¢ï½ï½ï½ï½ï½ï¼</mark></strong>ã</p>



<p>ã¦ã©ã¼ãã³ã°ã¢ããã¯ï¼åéã§ãã</p>



<p>30ç§éï¼ï¼ï¼ï¼ FTPã3åã®å¾ã«ã¡ã¤ã³ã»ããã§ãã</p>



<p>8åéï¼ï¼ï¼ FTPã4åéï¼ï¼ï¼ FTPã®éã«30ç§éï¼ï¼ï¼ï¼ FTPã6åã§ãã</p>



<p>ã¹ã¤ã¼ãã¹ããã強度ã12åéã§ï¼¶ï½ï¼ï½ï½ï½å¼·åº¦ã3åéã§ãã</p>



<p>ã¯ã¼ã¯ã¢ã¦ãæéã¯30åã§TSSã¯ï¼ï¼ã§ãã</p>



<p>ã¹ã¤ã¼ãã¹ããããã¬ã¼ãã³ã°ã¨ã¯ãFTPããå°ãä¸ã®å¼·åº¦ã®ãã¬ã¼ãã³ã°ã§ãã</p>



<p>ãã¬ã¼ãã³ã°å¹çã®è¯ããã¬ã¼ãã³ã°ã¨ãã¦ãããé¸æãåãå ¥ãã¦ãã¾ãã</p>



<p>ã¹ã¤ã¼ãã¹ããããã¬ã¼ãã³ã°ã«ã¤ãã¦ã¯ãã¡ãã®è¨äºãåèã«</p>



<p><a href="https://zwiftworker.com/?p=3010" title="ã¹ã¤ã¼ãã¹ããããã¬ã¼ãã³ã°ãæéå¹çéè¦ã§ãã¼ããã¤ã¯ãã¬ã¼ãã³ã°ï¼åãã¦ãã人ã¯ï¼ããæ¹ã¯ï¼æéã¯ï¼å¼·åº¦ã¯ï¼ZWIFTã¯ã¼ã¯ã¢ã¦ãã¯ï¼çåãå ¨ã¦è§£æ±ºï¼">ã¹ã¤ã¼ãã¹ããããã¬ã¼ãã³ã°ãæéå¹çéè¦ã§ãã¼ããã¤ã¯ãã¬ã¼ãã³ã°ï¼åãã¦ãã人ã¯ï¼ããæ¹ã¯ï¼æéã¯ï¼å¼·åº¦ã¯ï¼ZWIFTã¯ã¼ã¯ã¢ã¦ãã¯ï¼çåãå ¨ã¦è§£æ±ºï¼</a></p>



<h2 class="wp-block-heading">VO2MAXã¤ã³ã¿ã¼ãã«ãGrin And Bear It</h2>



<figure class="wp-block-image size-large"><img src="https://zwiftworker.com/wp-content/uploads/2021/02/2021-02-25-5-1024x473.png" alt="" class="wp-image-1756"/></figure>



<p><strong><mark>WORKOUTS→LESS THAN HOUR TO BURN→Grin And Bear It</mark></strong></p>



<p>ã¦ã©ã¼ãã³ã°ã¢ããã¯ï¼åéã§ãã</p>



<p>2åéã®ã¬ã¹ããæãã§ã¡ã¤ã³ã»ããã®å§ã¾ãã§ãï¼</p>



<p>30ç§éï¼ï¼ï¼ï¼ FTP→30ç§éï¼ï¼ï¼ FTPã10ã»ããã®å¾ã«30ç§éï¼ï¼ï¼ï¼ FTP→30ç§éï¼ï¼ï¼ FTPã10ã»ããã§ãã</p>



<p>æåã¯è»½ãæãã¾ãããå¾ã ã«ç²å´ãæºã¾ã£ã¦ãã¾ãã</p>



<p>強度ãä¸ããã®ã§çæéã§è¿½ãè¾¼ãã¾ãï¼</p>



<p>Ｖï½ï¼ï½ï½ï½å¼·åº¦ã®ãã¼ã¿ã«æéã¯15åéã§ãã</p>



<p>ã¯ã¼ã¯ã¢ã¦ãæéã¯40åéã§TSSã¯ï¼ï¼ã§ãã</p>



<p>VO2MAXã¨ã¯æå¤§é ¸ç´ æåéã®ãã¨ã§ãã</p>



<p>VO2MAXãé«ãã»ã©ãæä¹ ç³»ã¬ã¼ã¹ã§å¥½æ績ãåºããã¨ãã§ãã¾ãã</p>



<p>VO2MAXã¨ã¬ã¼ã¹ã®é¢ä¿ã«ã¤ãã¦ã¯ãã¡ãã®è¨äºãåèã«</p>



<p><a href="https://zwiftworker.com/?p=5665" title="ããã¼ããã¤ã¯ã®VO2MAXå¤å®ãèªåã®VO2MAXã¯æ®éããé«ãorä½ãï¼ãæµ·å¤ãããã¼ãã¬ã¼ãµã¼ã¨æ¯è¼ã">ããã¼ããã¤ã¯ã®VO2MAXå¤å®ãèªåã®VO2MAXã¯æ®éããé«ãorä½ãï¼ãæµ·å¤ãããã¼ãã¬ã¼ãµã¼ã¨æ¯è¼ã</a></p>



<p><a href="https://zwiftworker.com/?p=1038" title="Ｖï½ï¼ï½ï½ï½ãé«ããã°ãã¼ãã¬ã¼ã¹ã«åã¦ãã®ãï¼ï¼">Ｖï½ï¼ï½ï½ï½ãé«ããã°ãã¼ãã¬ã¼ã¹ã«åã¦ãã®ãï¼ï¼</a></p>

<div class="veu_followSet"><div class="followSet_img" style="background-image: url('https://zwiftworker.com/wp-content/uploads/2021/02/izza-party-5-1.jpg')"></div>
	<div class="followSet_body">
	<p class="followSet_title">Follow me!</p>
<div class="follow_feedly"><a href="https://feedly.com/i/subscription/feed/https://zwiftworker.com/feed/" target="blank"><img id="feedlyFollow" src="https://s3.feedly.com/img/follows/feedly-follow-rectangle-volume-small_2x.png" alt="follow us in feedly" width="66" height="20"></a></div>
</div><!-- [ /.followSet_body ] --></div>
<aside class="row veu_insertAds after"><div class="col-md-12"><a href="https://px.a8.net/svt/ejp?a8mat=3H8561+7E4S6Q+4JDO+60OXD" rel="nofollow"> 
<img border="0" width="300" height="250" alt="" src="https://www21.a8.net/svt/bgt?aid=210331945447&wid=001&eno=01&mid=s00000021174001011000&mc=1"></a> 
<img border="0" width="1" height="1" src="https://www10.a8.net/0.gif?a8mat=3H8561+7E4S6Q+4JDO+60OXD" alt=""> 
</div></aside>
30分・５種類でしっかり追い込める 目的別ＺＷＩＦＴワークアウト
