The Zwift workout file that we have created for you is a training session specifically designed to increase the signaling function of glycogen. The belief is purposefully lowering your glycogen until depletion or close to it. Then, at the peak level, you start into some high-intensity training. Aforementioned is designed to train your signaling pathways to maximum effect. “We know from studies that training at high intensity activates AMPK at a greater rate, plus we know this effect is improved when training at lower glycogen levels, so this session gives twice the activation,” Baar explains.
Important: This specific workout is only useful on your over 90min conditioning. Be sure to have a low-carbohydrate meal prior to the session.
This workout starts with a 7min warm up with 45-60 minutes of low-intensity, steady state at around 70 percent of your VO2. By this point, your glycogen is sufficiently depleted, we will enter a 7min free spin before switching to intervals of five minutes’ just below zone six with a minute of rest in between.
Click to download the file here: https://drive.google.com/open?id=0BwvFX0tGqRXSd3RhRERKMllLRTg