Below is a list of all currently scheduled Zwift group workout events.
Click on a row to show more details about the workout(s) in the event. Use the filters to filter out group workouts based on your criteria.
Note: See the FAQ's on the bottom of this page for more info.
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
VO2 Max -3 Minute New York: Gotham Grind | 2022-05-22 21:20 | 55m | 63 | ||
1.0-5.0 W/kg,
New York:
Gotham Grind
VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
|
VO2 Max 40/20 New York: Astoria Line 8 | 2022-05-22 22:20 | 48m | 53 | ||
1.0-5.0 W/kg,
New York:
Astoria Line 8
VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
|
Amalgam New York: Gotham Grind Reverse | 2022-05-22 23:30 | 51m | 63 | ||
1.0-5.0 W/kg,
New York:
Gotham Grind Reverse
Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
|
Anaerobic Capacity into VO2 New York: Park Perimeter Loop | 2022-05-23 00:20 | 52m | 81 | ||
1.0-5.0 W/kg,
New York:
Park Perimeter Loop
Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
|
Arise New York: Astoria Line 8 | 2022-05-23 01:20 | 52m | 61 | ||
1.0-5.0 W/kg,
New York:
Astoria Line 8
Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
|
Masters M70+Increasing Sprints Watopia: Flat Route | 2022-05-23 02:10 | 29m | 53 | ||
0.0-0.0 W/kg,
Watopia:
Flat Route
Team Orenco Inc. Intervals5min from 50 to 85% FTP 30sec @ 130% FTP 2min 30sec free ride 30sec @ 140% FTP 2min 30sec free ride 30sec @ 150% FTP 2min 30sec free ride 30sec @ 160% FTP 2min 30sec free ride 30sec @ 170% FTP 2min 30sec free ride 30sec @ 180% FTP 2min 30sec free ride 30sec @ 190% FTP 2min 30sec free ride 30sec @ 200% FTP 30sec free ride 4min 30sec from 75 to 60% FTP
Workout overviewDuration: 31m 30s Stress points: 53 Zone distributionZ1: 1m Z2: 7m Z3: 19m Z4: - Z5: - Z6: 4m
5%
22%
61%
0%
0%
13% Author: This workout starts after a warmup with increasing sprints of 30 sec. duration. The first is at 130% of your FTP and increase to 200% for the eighth. There is a 2.5 minute Free Ride in between to recover for the next sprint. If the effort doesn't match your comfort level you can temporally adjust your FTP to meet your condition. | |||||
|
Escalation New York: Gotham Grind Reverse | 2022-05-23 02:20 | 55m | 59 | ||
1.0-5.0 W/kg,
New York:
Gotham Grind Reverse
Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
|
Ham Sandwich New York: Astoria Line 8 | 2022-05-23 03:20 | 52m | 64 | ||
1.0-5.0 W/kg,
New York:
Astoria Line 8
Ham Sandwich5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP
Workout overviewDuration: 52m Stress points: 64 Zone distributionZ1: 21m Z2: 3m Z3: 18m Z4: 1m Z5: 5m Z6: 5m
40%
5%
35%
1%
10%
10% Author: Shayne Gaffney Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy... | |||||
|
Lactate Shuttle London: Greater London Flat | 2022-05-23 04:20 | 57m | 70 | ||
1.0-5.0 W/kg,
London:
Greater London Flat
Lactate shuttle3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: -
28%
25%
9%
30%
9%
0% Author: Kevin Poulton Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens! | |||||
|
Macro to Micro London: Greatest London Flat | 2022-05-23 05:20 | 59m | 77 | ||
1.0-5.0 W/kg,
London:
Greatest London Flat
Macro to Micro8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP
Workout overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 29m Z2: 8m Z3: 7m Z4: - Z5: - Z6: 14m
50%
14%
12%
0%
0%
24% Author: Shayne Gaffney A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts. | |||||
|
Orange Unicorn London: Classique | 2022-05-23 06:20 | 51m | 58 | ||
5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 06:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
Amalgam London: Greatest London Flat | 2022-05-23 07:20 | 51m | 63 | ||
1.0-5.0 W/kg,
London:
Greatest London Flat
Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
|
Fearless Ladder for a Faster 5k Paris: Champs-Élysées | 2022-05-23 07:30 | 7 km | - | ||
4.8-14.5 km/h,
Paris:
Champs-Élysées
Fearless Ladder for a Faster 5K400 m from 45 to 56% of 1mi pace 800 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1000 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1200 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1600 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 400 m from 45 to 23% of 1mi pace Workout overviewDistance: 7 km Zone distributionZ1: 2327 m Z2: 73 m Z3: 0 m Z4: 0 m Z5: 4600 m Z6: 0 m
33%
1%
0%
0%
66%
0% Author: Team Fearless
| |||||
|
Anaerobic Capacity into VO2 London: Greatest London Flat | 2022-05-23 08:20 | 52m | 81 | ||
1.0-5.0 W/kg,
London:
Greatest London Flat
Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 08:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
Epictour - Structured Workout Watopia: Tempus Fugit | 2022-05-23 10:00 | 45m | 71 | ||
1.0-5.0 W/kg,
Watopia:
Tempus Fugit
#startyourweek w. EPICTOUR - V02 Max3min from 40 to 60% FTP 2min @ 95% FTP 1min @ 40% FTP 30sec @ 130% FTP 30sec @ 40% FTP 30sec @ 150% FTP 3min 30sec @ 40% FTP 3x 2min @ 130% FTP, 3min @ 40% FTP 1min @ 40% FTP 3x 1min @ 150% FTP, 2min @ 40% FTP 2min @ 40% FTP 2x 30sec @ 180% FTP, 2min @ 40% FTP 30sec @ 180% FTP 15sec @ 40% FTP 15sec @ 37% FTP 15sec @ 35% FTP 15sec @ 34% FTP 15sec @ 32% FTP 15sec @ 30% FTP
Workout overviewDuration: 45m Stress points: 71 Zone distributionZ1: 31m Z2: - Z3: - Z4: 2m Z5: - Z6: 12m
70%
0%
0%
4%
0%
26% Author: Joshua Hulley-Carroll (via TrainingPeaks) | |||||
|
Arise London: Classique Reverse | 2022-05-23 10:25 | 52m | 61 | ||
1.0-5.0 W/kg,
London:
Classique Reverse
Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 10:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
Epictour - Structured Workout Watopia: Tempus Fugit | 2022-05-23 11:00 | 45m | 71 | ||
1.0-5.0 W/kg,
Watopia:
Tempus Fugit
#startyourweek w. EPICTOUR - V02 Max3min from 40 to 60% FTP 2min @ 95% FTP 1min @ 40% FTP 30sec @ 130% FTP 30sec @ 40% FTP 30sec @ 150% FTP 3min 30sec @ 40% FTP 3x 2min @ 130% FTP, 3min @ 40% FTP 1min @ 40% FTP 3x 1min @ 150% FTP, 2min @ 40% FTP 2min @ 40% FTP 2x 30sec @ 180% FTP, 2min @ 40% FTP 30sec @ 180% FTP 15sec @ 40% FTP 15sec @ 37% FTP 15sec @ 35% FTP 15sec @ 34% FTP 15sec @ 32% FTP 15sec @ 30% FTP
Workout overviewDuration: 45m Stress points: 71 Zone distributionZ1: 31m Z2: - Z3: - Z4: 2m Z5: - Z6: 12m
70%
0%
0%
4%
0%
26% Author: Joshua Hulley-Carroll (via TrainingPeaks) | |||||
|
Escalation New York: Gotham Grind Reverse | 2022-05-23 11:25 | 55m | 59 | ||
1.0-5.0 W/kg,
New York:
Gotham Grind Reverse
Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
|
Fearless Ladder for a Faster 5k Paris: Champs-Élysées | 2022-05-23 11:30 | 6.9 km | - | ||
4.8-14.5 km/h,
Paris:
Champs-Élysées
Fearless Fartleks5min @ 60% of 1mi pace 21min @ 76% of 1mi pace 3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace 5min @ 74% of 1mi pace 5min @ 60% of 1mi pace Workout overviewDuration: 1h Zone distributionZ1: - Z2: 19m Z3: 26m Z4: - Z5: 15m Z6: -
0%
32%
43%
0%
25%
0% Author: Team Fearless
| |||||
|
Epictour - Structured Workout Watopia: Tempus Fugit | 2022-05-23 12:00 | 45m | 71 | ||
1.0-5.0 W/kg,
Watopia:
Tempus Fugit
#startyourweek w. EPICTOUR - V02 Max3min from 40 to 60% FTP 2min @ 95% FTP 1min @ 40% FTP 30sec @ 130% FTP 30sec @ 40% FTP 30sec @ 150% FTP 3min 30sec @ 40% FTP 3x 2min @ 130% FTP, 3min @ 40% FTP 1min @ 40% FTP 3x 1min @ 150% FTP, 2min @ 40% FTP 2min @ 40% FTP 2x 30sec @ 180% FTP, 2min @ 40% FTP 30sec @ 180% FTP 15sec @ 40% FTP 15sec @ 37% FTP 15sec @ 35% FTP 15sec @ 34% FTP 15sec @ 32% FTP 15sec @ 30% FTP
Workout overviewDuration: 45m Stress points: 71 Zone distributionZ1: 31m Z2: - Z3: - Z4: 2m Z5: - Z6: 12m
70%
0%
0%
4%
0%
26% Author: Joshua Hulley-Carroll (via TrainingPeaks) | |||||
|
Ham Sandwich London: Greater London Flat | 2022-05-23 13:30 | 52m | 64 | ||
1.0-5.0 W/kg,
London:
Greater London Flat
Ham Sandwich5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP
Workout overviewDuration: 52m Stress points: 64 Zone distributionZ1: 21m Z2: 3m Z3: 18m Z4: 1m Z5: 5m Z6: 5m
40%
5%
35%
1%
10%
10% Author: Shayne Gaffney Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy... | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 13:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
Lactate Shuttle London: Classique | 2022-05-23 14:00 | 57m | 70 | ||
3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: -
28%
25%
9%
30%
9%
0% Author: Kevin Poulton Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens! | |||||
|
Macro to Micro London: Classique | 2022-05-23 16:20 | 59m | 77 | ||
8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP
Workout overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 29m Z2: 8m Z3: 7m Z4: - Z5: - Z6: 14m
50%
14%
12%
0%
0%
24% Author: Shayne Gaffney A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts. | |||||
|
Squadra Workout Crew France: Casse-Pattes | 2022-05-23 16:45 | 1h | 69 | ||
2.5-3.0 W/kg,
France:
Casse-Pattes
Mitochondria #23min @ 50% FTP 1min @ 85% FTP 2min @ 50% FTP 3min @ 90% FTP 3min @ 50% FTP 10x 1min @ 113% FTP, 2min @ 65% FTP 3min @ 50% FTP 10min from 88 to 94% FTP 5min @ 50% FTP
Workout overviewDuration: 1h Stress points: 69 Zone distributionZ1: 16m Z2: 20m Z3: 4m Z4: 10m Z5: 10m Z6: -
27%
33%
6%
17%
17%
0% Author: Kevin Poulton In this session we include short, controlled intervals above threshold with minimal recovery. This type of training provides the perfect stimulus to increase mitochondrial density and sustainable power. | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 16:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
MAGNETICDAYS WORKOUT 10 London: Greater London Flat | 2022-05-23 17:05 | 56m | 72 | ||
1.0-5.0 W/kg,
London:
Greater London Flat
MagneticDays Workout 102min @ 40% FTP 1min @ 50% FTP 1min @ 55% FTP 3min 9sec from 55 to 80% FTP 2min 32sec from 60 to 90% FTP 1min 41sec from 65 to 105% FTP 20sec @ 75rpm, 130% FTP 20sec @ 80rpm, 120% FTP 20sec @ 85rpm, 114% FTP 20sec @ 75rpm, 130% FTP 20sec @ 80rpm, 120% FTP 20sec @ 85rpm, 114% FTP 20sec @ 75rpm, 130% FTP 20sec @ 80rpm, 120% FTP 20sec @ 85rpm, 114% FTP 1min @ 40% FTP 6min 36sec from 70 to 121% FTP 1min 30sec @ 90rpm, 19% FTP 4min 40sec from 75 to 132% FTP 1min 30sec @ 90rpm, 19% FTP 2min 44sec from 73 to 139% FTP 2min @ 90rpm, 19% FTP 20sec @ 90rpm, 90% FTP 20sec @ 96rpm, 94% FTP 20sec @ 100rpm, 98% FTP 20sec @ 90rpm, 90% FTP 20sec @ 96rpm, 94% FTP 20sec @ 100rpm, 98% FTP 20sec @ 90rpm, 90% FTP 20sec @ 96rpm, 94% FTP 20sec @ 100rpm, 98% FTP 20sec @ 90rpm, 90% FTP 20sec @ 96rpm, 94% FTP 20sec @ 100rpm, 98% FTP 1min 30sec @ 40% FTP 2min 8sec @ 95rpm, from 80 to 105% FTP 1min @ 40% FTP 1min 29sec @ 95rpm, from 80 to 115% FTP 1min @ 40% FTP 1min 4sec @ 95rpm, from 80 to 130% FTP 1min 30sec @ 90rpm, 19% FTP 8min 25sec from 80 to 40% FTP
Workout overviewDuration: 56m 28s Stress points: 72 Zone distributionZ1: 20m Z2: 8m Z3: 8m Z4: 11m Z5: 5m Z6: 5m
35%
15%
14%
19%
9%
8% Author: MagneticDays d | |||||
|
Le Col Social Recovery Sessions Makuri Islands: Sprinter's Playground | 2022-05-23 17:10 | 44m | 22 | ||
1.0-2.0 W/kg,
Makuri Islands:
Sprinter's Playground
Le Col Social Sessions15min from 43 to 63% FTP 2min @ 43% FTP 1min @ 65% FTP 2min @ 43% FTP 2min @ 65% FTP 2min @ 43% FTP 3min @ 65% FTP 2min @ 43% FTP 4min @ 65% FTP 2min @ 43% FTP 2min @ 65% FTP 2min @ 43% FTP 1min @ 65% FTP 4min from 53 to 33% FTP
Workout overviewDuration: 44m Stress points: 22 Zone distributionZ1: 29m Z2: 15m Z3: - Z4: - Z5: - Z6: -
65%
35%
0%
0%
0%
0% Author: Chris Opie (via TrainingPeaks) Le Col Social Recovery Sessions | |||||
|
Rowe & King - Monday Mixer Watopia: Sand And Sequoias | 2022-05-23 17:20 | 40m | 33 | ||
1.0-5.0 W/kg,
Watopia:
Sand And Sequoias
Monday Mixer March 20211min @ 33% FTP 1min @ 40% FTP 1min @ 33% FTP 1min @ 50% FTP 1min @ 33% FTP 1min @ 60% FTP 1min @ 33% FTP 1min @ 70% FTP 1min @ 33% FTP 1min @ 80% FTP 1min @ 33% FTP 1min @ 90% FTP 1min @ 33% FTP 1min @ 100% FTP 1min @ 33% FTP 1min @ 110% FTP 1min @ 33% FTP 1min @ 120% FTP 3min @ 25% FTP 4x 10sec @ 200% FTP, 50sec @ 25% FTP 3min @ 33% FTP 3min @ 90% FTP 1min @ 33% FTP 2min @ 90% FTP 1min @ 33% FTP 1min free ride 5min @ 40% FTP
Workout overviewDuration: 41m Stress points: 33 Zone distributionZ1: 27m Z2: 2m Z3: 2m Z4: 7m Z5: 1m Z6: 2m
67%
5%
5%
17%
2%
4% Author: Courtney Rowe Rowe & King's Monday Mixer is a short but focused session, full of structure. | |||||
|
Orange Unicorn London: Classique | 2022-05-23 18:00 | 51m | 58 | ||
5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
|
Spaded Sweetie London: Greatest London Flat | 2022-05-23 19:20 | 44m | 74 | ||
1.0-5.0 W/kg,
London:
Greatest London Flat
Spaded Sweetie10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP
Workout overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m
26%
17%
12%
30%
10%
5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! | |||||
|
Monday Run Club Watopia: Chili Pepper Reverse | 2022-05-23 19:45 | 6-10.6 km | - | ||
12.0-14.0 km/h,
Watopia:
Chili Pepper Reverse
MRC A26min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec from 94 to 80% of 10k pace Workout overviewDistance: 10.6 km Zone distributionZ1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m
0%
9%
60%
31%
0%
0% Author: Tim Grose Monday Run Club Group A
10.5-12.0 km/h,
Watopia:
Chili Pepper Reverse
MRC B16min 40sec from 70 to 80% of 10k pace 16min 40sec @ 80% of 10k pace 16min 40sec @ 82% of 10k pace 16min 40sec @ 84% of 10k pace 16min 40sec @ 86% of 10k pace 16min 40sec @ 88% of 10k pace 16min 40sec @ 90% of 10k pace 16min 40sec @ 92% of 10k pace 16min 40sec from 92 to 80% of 10k pace Workout overviewDistance: 9 km Zone distributionZ1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m
0%
7%
69%
24%
0%
0% Author: Tim Grose Monday Run Club Group B
9.5-10.5 km/h,
Watopia:
Chili Pepper Reverse
MRC C16min 40sec from 75 to 85% of 10k pace 16min 40sec @ 85% of 10k pace 16min 40sec @ 87% of 10k pace 16min 40sec @ 89% of 10k pace 16min 40sec @ 91% of 10k pace 16min 40sec @ 93% of 10k pace 16min 40sec @ 95% of 10k pace 16min 40sec from 95 to 85% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m
0%
1%
55%
44%
0%
0% Author: Tim Grose Monday Run Club Group C
8.0-9.5 km/h,
Watopia:
Chili Pepper Reverse
MRC D16min 40sec from 90 to 94% of 10k pace 16min 40sec @ 94% of 10k pace 16min 40sec @ 96% of 10k pace 16min 40sec @ 98% of 10k pace 16min 40sec @ 100% of 10k pace 16min 40sec from 100 to 90% of 10k pace Workout overviewDistance: 6 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m
0%
0%
0%
100%
0%
0% Author: Tim Grose Monday Run Club Group D | |||||
|
Bonbon London: Greater London Flat | 2022-05-23 20:30 | 40m | 52 | ||
1.0-5.0 W/kg,
London:
Greater London Flat
Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
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Fearless Ladder for a Faster 5k Paris: Champs-Élysées | 2022-05-23 20:30 | 7 km | - | ||
4.8-14.5 km/h,
Paris:
Champs-Élysées
Fearless Ladder for a Faster 5K400 m from 45 to 56% of 1mi pace 800 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1000 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1200 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1600 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 400 m from 45 to 23% of 1mi pace Workout overviewDistance: 7 km Zone distributionZ1: 2327 m Z2: 73 m Z3: 0 m Z4: 0 m Z5: 4600 m Z6: 0 m
33%
1%
0%
0%
66%
0% Author: Team Fearless
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In Zwift, before pressing the 'ride' button, you have the possibility to enroll in scheduled events. After doing this, you can ride as normal. A few minutes before the start of the event, your avatar will automatically be placed in the starting area for the event, together with all other enrolled riders, after which the event will start at the planned time.
Events are categorized into different groups. Groups (4.0+ W/kg) , (3.2-3.9 W/kg), (2.5-3.1 W/kg) and (1.0-2.4 W/kg) are different levels based on the rider's ability. The categorization is based on the ratio of the rider's functional threshold power (FTP) in watts (W) per body mass in kg. The strongest riders are in group , the next strongest in , etc.
Events can be organized for one group or for multiple groups (possibly each having their own event start time, distance, duration, intensity and/or other specific settings).
Group (open W/kg) is open for all riders, meaning that there are no restrictions on the rider's abilities. This category is common for group workouts.
Note 1: In group workouts all riders are kept together in a single peloton, no matter what their power output is.
Note 2: There are some group workout events where different workouts are used per category. In those cases the W/kg does not really matter, as the peloton will still be kept together for each category's group workout, but it gives participants the chance to choose which group workout in the event to join.
We have considered making group workouts available for download. However, we would need permission from each event's organizer to let people download their workout. It would be unfair to just share their work, after they put in the effort of creating the workout and organizing/leading the event. Therefore, we have not made group workouts available for download. However, there are many other great workouts available on the site (including some workouts originating from events too, shared by their makers!).
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