March Rocket Bike Launches Soon!

Join us to start your performance testing & prepare for next-level bike fitness!

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Course curriculum

  • 1

    Welcome

    • Welcome Message

    • Welcome Video

    • Onboarding Form

    • Weekly Schedule
  • 2

    Pre-Flight: Testing

    • Testing Overview

    • Testing Overview Video

    • Download the Workouts

    • Preparing to Test

    • Test #1 Protocols

    • Submit Test #1 Data File

    • Test #2 Protocols

    • Submit Test #2 Data File
  • 3

    Pre-Flight: Communications Check

    • Group Chat (Geneva) and Group Ride Chat (Discord)
  • 4

    Module 1: Test Recap & VLaMax

    • 1.1 Video + Checklist: Week Overview

    • 1.2 Video Lesson: Testing Recap & VLaMax

    • 1.3 Mid-Week Workout:  3 x [8' @ Zone 3 + 8' @Zone 3 with Low Cadence]

    • 1.4 Weekly Q&A Session

    • 1.5 Thursday/Friday: Optional Zwift Race + VLaMax Bonus

    • 1.6 Weekend Workout + Discord Voice App
  • 5

    Module 2: VO2 Max, Lactate Shuttling, & Peak Recovery

    • 2.1 Video + Checklist: Weekly Overview

    • 2.2 Video Lesson: VO2Max, Lactate Shuttling, & Peak Recovery

    • 2.3 Mid-Workout -- Vo2Max Workout

    • 2.4 Zoom Call: Weekly Q&A Session

    • 2.5 Thursday/Friday - Peak Recovery with Pacer Bots

    • 2.6 Weekend Workout: Cruise and Crush Ride

  • 6

    Module 3: FatMax & CarbMax

    • 3.1 Video + Checklist: Weekly Overview

    • 3.2 Video Lesson: FatMax and CarbMax

    • 3.3 Video Lesson: Racing with Energy or Energy Calculator

    • 3.4 Mid-Week Workout: VLaMax + FatMax

    • 3.5 Zoom Call: Weekly Q&A Session

    • 3.6 Race Homework: Race Tactics

    • 3.7 Weekend Workout (Option 1): FaxMax with Low Carb Focus

    • 3.8 Weekend Workout (Option 2): Choose a VLaMax Adventure
  • 7

    Module 4: Countdown to Launch

    • 4.1 Video + Checklist

    • 4.2 Video Lesson: Your Rocket Bike Mission: Personalized 12 Week Plans

    • 4.3 Mid-Week Workout / Race

    • 4.4 Zoom Call: Weekly Q&A Session

    • 4.5 Friday: Homework Workout - P1 of 2, the VO2 session

    • 4.6 Saturday: Homework Workout - P2 of 2, Choose Your Own Adventure
  • 8

    The Final Chapter

    • Welcome to the Alumni Area