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.
A sweet spot with bursts effort variation that keeps you on the edge from start to finish. Riding a wave takes focus and control, can you get to the finish of this one without falling off?
PAOLO BARBERA FAST & FURIOUS IMPROVE YOUR NEUROMUSCULAR POWER
WORKOUT USEFUL FOR YOUR MUSCULAR EFFICIENCY AND TO INCREASE YOUR PEAK POWER OUTPUT . 20 SPRINTS MAXIMUM CADENCE WITH INCREASING INTENSITY . FULL RECOVERY AMONG EACH OTHER
PAOLO BARBERA FAST & FURIOUS IMPROVE YOUR NEUROMUSCULAR POWER
WORKOUT USEFUL FOR YOUR MUSCULAR EFFICIENCY AND TO INCREASE YOUR PEAK POWER OUTPUT . 20 SPRINTS MAXIMUM CADENCE WITH INCREASING INTENSITY . FULL RECOVERY AMONG EACH OTHER
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...
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
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!
Come and join us in our weekly Le Col Sessions Workouts.
Led and designed by ex Pro Cyclist Chris Opie, these sessions are guaranteed to get your heart pounding and your legs burning. Join in the conversation and workout together, these workouts are as much about the social interaction as they are about the fitness gains.
Ride alongside people from all over the world. Starting out at with a progressive warm up, The Le Col Sessions Workouts are all about building fitness together.
Each week we will adapt and include new workouts designed to help build your fitness in differing ways each time.
Let us know your thoughts in the live chat which you can find either on the Zwift Companion app, or on our livestream. Alternatively submit any ride feature requests, music request, even guest requests to chris.opie@lecol.cc
Your journey to the top step starts in your living room.
AusCycling invites you to test yourself against the best. The workout comprises of three free ride efforts designed to test your critical power. As with any test or race, ensure you are appropriately warmed up and motivated.
The test is short and sharp requiring maximum committment. Erg mode will be turned off for the intervals, you are on your own and its your time to shine!
As you fade through the efforts, use your gears to reduce the resistance and maintain cadence. Aiming for 90-100rpm for the effort. Finish the efforts completely spent, the key is to finish all the efforts regardless of how much your power fades or how hard it feels.
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure!
The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort.
At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
This one-hour cycling workout focuses on enhancing sprinting abilities with high-intensity intervals and periods of recovery. Each sprint's intensity should be at maximum effort, and try to maintain your highest possible cadence throughout. Make sure you have a towel and plenty of water on hand, let's get those wheels spinning!
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.
Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.
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!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure!
The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort.
At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive!
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.
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.
Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.
We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.
To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.
We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!
Welcome to the Dusk Patrol Speed Repeat Intervals. This is a 60 minute starting with a 10 min warmup followed by 10 four minute 95% effort intervals. After each 4 minute effort you will rest for two minutes. The rest should be either a walk or a brisk jog to allow your body to recover and be ready to go again. This workout is setup similar to the famous Yasso workout, but modified to work on Zwift in a group setting. Enjoy.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
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'!
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
Lavoro intermittente ad alta intensita' : I benefici di questo allenamento sono la capacita' lattacida, la potenza aerobica , e il massimo consumo di ossigeno, la forza e la rapidita'. Si consiglia di fare questo carico di lavoro una sola volta a settimana precedendo un giorno prima uno scarico , ed il giorno dopo un lungo lento, o di scarico. High-intensity intermittent work The benefits of this workout are lactacid capacity, aerobic power , and maximal oxygen consumption, strength, and speed. It is recommended to do this workload only once a week, preceded one day before by an unloading , and the next day by a long slow session, or unloading
Looking for a solid effort done in 30 minutes or less? This is a fun workout to do. A little something for the sprinters, and a steady state block to build a little FTP (Functional Threshold Power). You'll get to use everything you've learned so far.
This is a workout for ALL women and is made for everyone no matter your level.
Every Tuesday we will host a workout ride for Women which will build up to a in-person Women's Only Cycling Camp in Rocacorba Cycling, Girona in April!
This session: 20 sec sprints
I recommend to turn off ERG mode in this sprint session - it's an all out effort and you should only focus on putting the power in the pedals.
This ride is lead by Fie Østerby, who's a member of the Rocacorba Collective and founder of Bike Camp Spain, who is organising the Women's Only Camp in April.
Remember to join the Discord channel during the ride to be guided through this workout.
Looking for a solid effort done in 30 minutes or less? This is a fun workout to do. A little something for the sprinters, and a steady state block to build a little FTP (Functional Threshold Power). You'll get to use everything you've learned so far.
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.
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure!
The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort.
At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive!
Big Gear/Low Cadence work is effectively strength training on the bike, lays the foundations for a strong and stable pedal stroke and should be part of any winter training plan.
The key to getting the intended gains from these sessions is to stick to the cadence targets. Don’t “cheat” the efforts by spinning faster - grind them out!
You'll be performing five big-gear efforts between 3-6 minutes in duration and working both seated and standing. If you did the Big Gear/Low Cadence workout 4 weeks ago, we've upped the intensity of the efforts.
This workout is focused on aerobic conditioning, getting your aerobic system revved up for some harder training session ahead. In this workout we accumulate a total of 30min 'work' with the majority of that below your FTP. We split this workout into x3 10min segments but within each segment we have x2 1 min bursts above FTP. These 1min bursts rise from 102% up to 107% over the 3 blocks. The perfect session to start your ZA.
Warm up: (15 mins) 5 mins easy spin, gradually increase effort 5 mins as 30s faster effort, 30s easy recovery 5 mins very easy spin - - - Main set: (20 mins) 1,2,3,4,5 min MOD-HARD effort (HR Z3, 85% FTP), each off 1 minute easy spin (little ring) recovery. Efforts in aero position. - - - Rest of session: easy spin recovery to cool down in Z1 - - - Power meter users: HARD efforts at 100% FTP for each interval. Use power as your key metric, even if you are also using a heart rate monitor.
- - If you do not have a power meter, we recommend using a smart trainer / Wattbike if possible, or completing your sessions in Zwfit with zPower virtual power. - - - Heart rate only users: Complete session with HARD efforts in HR zone 4.
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
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!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure!
The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort.
At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive!
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
This progressive workout is at a faster than tempo pace and only gets harder as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
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!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!
Mountain Massif structured training - Threshold Sandwich - 3 x 12mins
10min from 58 to 78% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
5min @ 50% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
5min @ 50% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
4min from 55 to 35% FTP
Workout overview
Duration: 1h
Stress points: 65
Zone distribution
Z1: 15m
Z2: 8m
Z3: 25m
Z4: 12m
Z5: -
Z6: -
25%
13%
42%
20%
0%
0%
Author: Matt Rowe
Warmup for 10 minutes
'Threshold Sandwich' is a 3-phase effort totalling 12 minutes, as follows:
• Zone 3 X 4 minutes • Zone 4 X 4 minutes • Zone 3 X 4 minutes Complete 3 Threshold Sandwich efforts, with recovery in-between each effort so that you feel you are able to complete the next effort.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Come and join us in our weekly Le Col Sessions Workouts.
Led and designed by ex Pro Cyclist Chris Opie, these sessions are guaranteed to get your heart pounding and your legs burning. Join in the conversation and workout together, these workouts are as much about the social interaction as they are about the fitness gains.
Ride alongside people from all over the world. Starting out at with a progressive warm up, The Le Col Sessions Workouts are all about building fitness together.
Each week we will adapt and include new workouts designed to help build your fitness in differing ways each time.
Let us know your thoughts in the live chat which you can find either on the Zwift Companion app, or on our livestream. Alternatively submit any ride feature requests, music request, even guest requests to chris.opie@lecol.cc
This session is a 'Spiked Zone 3' Session, which requires you to complete 3 blocks of Zone 3, with a 'spikes' in effort throughout each block.
The duration of the spikes increases through each block, whilst the intensity decreases.
This is a really good session for developing and maintaining your aerobic base or general sense of fitness, and can be slotted in to most training plans at any time of year.
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only 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 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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.
4x 45sec @ 95% of 5k pace, 1min 15sec @ 105% of 5k pace
3min @ 65% of 5k pace
4x 45sec @ 95% of 5k pace, 1min 15sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview
Duration: 30m
Stress points: 45
Zone distribution
Z1: 1m
Z2: 9m
Z3: 4m
Z4: 6m
Z5: 10m
Z6: -
4%
30%
13%
20%
33%
0%
Author: Zwift
An over/under workout where you'll alternate 45sec under 5k pace and 1min 15sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
4x 45sec @ 95% of 5k pace, 1min 15sec @ 105% of 5k pace
3min @ 65% of 5k pace
4x 45sec @ 95% of 5k pace, 1min 15sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview
Duration: 30m
Stress points: 45
Zone distribution
Z1: 1m
Z2: 9m
Z3: 4m
Z4: 6m
Z5: 10m
Z6: -
4%
30%
13%
20%
33%
0%
Author: Zwift
An over/under workout where you'll alternate 45sec under 5k pace and 1min 15sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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'!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Come for the run, stay for the fun! The USAT Social Fun run is designed to encourage and build community and discussion – it is all the perks of running in a group from the comfort of your favorite treadmill! Come run with USAT Level 2e Coach Zach Adams and friends. Join the Facebook Group and ask questions while engaging in live conversation via the discord app during the run. This run is designed specifically to be an easy run. So, embrace the aerobic adaptations and come have fun!
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.
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!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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.
Welcome to Tower 26 Track session hosted by Coach Jim! These track workouts are geared towards improving your endurance and speed.Today's session is a nice warm up followed 10x 1minute on, 1minute off. 5 Minutes easy then we finish with 5x 1min on, 1min off. These efforts get harder as we progress through the rounds and the rest isn't fully off. So saddle up this one will definitely get you race ready.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
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!
It's no secret that Team Jumbo-Visma is a force to be reckoned with in the women's peloton. With athletes like Marianne Vos, Anna Henderson, and Coryn Labecki highlighting the team, there's no wonder why! Today we will be doing a crucial workout for the team, and the type of workout that is crucial for all cyclists, a recovery ride! This ride is cadence focused, so don't forget to bring your RPM's!
OVERunder series English: This tipe of OVERunder series are a more advanced form of threshold intervals. The under intensity is in your threshold range, and the OVER intensity is your VO2max range. By alternating between these two intensity levels during a sustained interval, you develop the agility to handle changes in pace during hard sustained efforts. The harder surges within the interval generate more lactate in your muscles, and then you force your body to process this lactate while you're still riding at a relatively high intensity. Pedal cadence should be high, (90 RPM or higher) or try at least to stay 5 RPM above what you're used to. If you are too struggle to complete the series you can lover the effort level from the adjuster on the leftleft to 6-7%. It is equally training. RideON!
Italiano: Questo tipo di serie OVERunder sono un evoluzione delle ripetute a livelli di soglia. L'intensit�à under � relativa alla tua zona di soglia, mentre l'intensità � OVER si attesta nella zona di VO2max. Alternando queste due intensit�à in un intervallo pi� prolungato svilupperai la capacit� di gestire i cambiamenti di ritmo durante gli sforzi intensi. I momenti OVER generano più lattato nei muscoli e sucessivamente nella fase under forzerai il tuo corpo a gestire questo lattato mentre stai pedalando ad intensità � relativamente alta. La cadenza di pedalata dovrebbe essere elevata, (90 RPM o maggiore) oppure prova a mantenere 5 RPM in pi� rispetto alla cadenza alla quale sei abituato. Se non riesci a completare le serie puoi abbassare il livello di sforzo dal regolatore a sinistra fino a 6-7%. Rimane comunque allenante. Buon Lavoro! & RideON!
The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.
Mountain Massif structured training - Threshold Sandwich - 3 x 12mins
10min from 58 to 78% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
5min @ 50% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
5min @ 50% FTP
4min @ 83% FTP
4min @ 98% FTP
4min @ 83% FTP
4min from 55 to 35% FTP
Workout overview
Duration: 1h
Stress points: 65
Zone distribution
Z1: 15m
Z2: 8m
Z3: 25m
Z4: 12m
Z5: -
Z6: -
25%
13%
42%
20%
0%
0%
Author: Matt Rowe
Warmup for 10 minutes
'Threshold Sandwich' is a 3-phase effort totalling 12 minutes, as follows:
• Zone 3 X 4 minutes • Zone 4 X 4 minutes • Zone 3 X 4 minutes Complete 3 Threshold Sandwich efforts, with recovery in-between each effort so that you feel you are able to complete the next effort.
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.
FAQ: What do groups , , , and stand for, and which group should I be in?
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.
FAQ: How do I download a group workout to do it myself at another time?
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!).
Training Stress Score® (TSS) is a registered trademark of Peaksware, LLC.