Search Zwift group workout events

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.

WorkoutNameStartDurationTSS[?]Groups[?]
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 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
Bonbon
Innsbruck: Innsbruckring
40m52
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
10min from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP
3min from 50 to 25% FTP
Uphill Battle
Innsbruck: Innsbruckring
56m69
5min from 25 to 65% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP3min from 65 to 25% FTP
Black Sheep Black Friday Workout
London: Greater London Flat
55m46
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
5min from 40 to 65% FTP3x 1min @ 70% FTP,
1min @ 50% FTP
4x 1min @ 80% FTP,
3min @ 55% FTP
5min from 75 to 25% FTP
Move for Lex
Watopia: Beach Island Loop
32m20
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
The Grind Finale
Innsbruck: Innsbruckring
49m37
5min from 55 to 75% FTP2min @ 85rpm, 55% FTP3x 2min @ 90rpm, 93% FTP,
30sec @ 75rpm, 108% FTP
3min @ 85rpm, 55% FTP3x 2min @ 90rpm, 93% FTP,
30sec @ 100rpm, 108% FTP
3min @ 85rpm, 55% FTP3x 2min @ 90rpm, 93% FTP,
30sec @ 75rpm, 108% FTP
5min from 55 to 35% FTP
Mt. Fuji Dojo Series Morning Workout Asa-Geiko
Watopia: Tempus Fugit
42m-1h49
10min from 55 to 80% FTP5min @ 80% FTP4x 6min @ 100% FTP,
3min @ 58% FTP
5min @ 80% FTP4min from 70 to 55% FTP
AATC Thursday Interval Workout
Makuri Islands: Island Hopper
1h74
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
VO2 Max -3 Minute
Innsbruck: Innsbruckring
55m63
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
5min @ 85rpm, from 65 to 40% FTP
VO2 Max 40/20
Innsbruck: Innsbruckring
48m53
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
400 m @ 60% of HM pace800 m @ 100% of HM pace400 m @ 60% of HM pace800 m @ 100% of HM pace400 m @ 60% of HM pace800 m @ 100% of HM pace400 m @ 60% of HM pace800 m @ 100% of HM pace400 m @ 60% of HM pace800 m @ 100% of HM pace400 m @ 60% of HM pace
Fearless Flying Feet Track Intervals
Watopia: May Field
7.4 km-
5min @ 90rpm, from 40 to 75% FTP1x 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% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP
5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
Amalgam
Innsbruck: Innsbruckring
51m63
400 m @ 42% of 10k pace600 m @ 46% of 10k pace1000 m @ 50% of 10k pace1000 m @ 54% of 10k pace1000 m @ 58% of 10k pace200 m @ 67% of 10k pace
Film My Run 500 with Noble Pro
New York: Park To Peak
4.2 km-
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
Anaerobic Capacity into VO2
Innsbruck: Innsbruckring
52m81
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 55% FTP
Arise
Innsbruck: Innsbruckring
52m61
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
5min @ 90rpm, from 40 to 75% FTP1x 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% FTP4min @ 100rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
3min from 50 to 25% FTP
Escalation
Innsbruck: Innsbruckring
55m59
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
5min @ 90rpm, from 40 to 75% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
4min from 50 to 25% FTP
Ham Sandwich
Yorkshire: Queen's Highway
52m64
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
5min from 40 to 60% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 100% FTP5min @ 50% FTP4min @ 88rpm, 95% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP7min @ 50% FTP4min @ 88rpm, 95% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP2min @ 82% FTP15sec @ 120% FTP15sec @ 200% FTP10min from 55 to 35% FTP
Friday Rocacorba Collective - non-coached workout
Watopia: Triple Flat Loops
1h79
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
3min @ 90rpm, 50% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 103% FTP2min @ 85rpm, 50% FTP2min @ 90rpm, 110% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 85% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 110% FTP1min @ 85rpm, 50% FTP8x 2min @ 95rpm, 103% FTP,
1min 30sec @ 85rpm, 65% FTP
5min @ 85rpm, 50% FTP
Lactate Shuttle
Yorkshire: Queen's Highway
57m70
10min from 35 to 55% FTP2min @ 90% FTP2min @ 95% FTP3min @ 100% FTP3min @ 105% FTP2min @ 130% FTP5min @ 40% FTP2min @ 90% FTP2min @ 95% FTP3min @ 100% FTP3min @ 105% FTP2min @ 130% FTP5min @ 40% FTP2min @ 90% FTP2min @ 95% FTP3min @ 100% FTP3min @ 105% FTP2min @ 130% FTP4min from 50 to 30% FTP
Mountain Massif structured training: Threshold Ramps - 3 x 12 minutes
Watopia: Tempus Fugit
1h87
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training | Zwift Women's Training Club
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
2min @ 43% FTP2min @ 55% FTP2min @ 73% FTP1min @ 40% FTP4min @ 75% FTP1min @ 40% FTP4min @ 81% FTP1min @ 40% FTP4x 1min @ 88% FTP,
20sec @ 58% FTP
2min 10sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP1min 30sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP1min 30sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP3min 30sec @ 40% FTP
Le Col Workout Sessions Weekend Tune Up Ramps
Watopia: Sugar Cookie
40m38
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
4min from 75 to 25% FTP
Orange Unicorn
Yorkshire: 2019 Worlds Harrogate Circuit
51m58
5min from 67 to 87% of 10k pace10min @ 79% of 10k pace4x 4min 15sec @ 87rpm, 80% FTP,
45sec @ 90rpm, 100% FTP
3min @ 76% of 10k pace2min @ 76% of 10k pace
PAOLO BARBERA FRIDAY MORNING by Scannellatori Seriali
Watopia: Mayan Bridge Loop
40m-
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 58rpm, from 104 to 120% FTP5min 45sec from 75 to 25% FTP
Spaded Sweetie
Yorkshire: Queen's Highway
1h75
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
20min from 65 to 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace3min 20sec @ 85% of 10k pace20min from 85 to 65% of 10k pace
RT Performance Friday Intervals
Watopia: May Field
10 km-
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 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
Bonbon
Yorkshire: 2019 Worlds Harrogate Circuit
40m52
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4x 2min @ 95rpm, 121% FTP,
2min @ 80rpm, 60% FTP
10min @ 50% FTP6min free ride5min @ 50% FTP
Mt. Fuji Dojo Series Group Workout
Watopia: Tempus Fugit
55m-1h62
8min @ 80rpm, from 50 to 70% FTP3min @ 80rpm, 70% FTP2min @ 80rpm, 85% FTP1min @ 90rpm, 95% FTP1min @ 105rpm, 110% FTP4min @ 80rpm, 60% FTP1min @ 70% FTP4min @ 70rpm, 80% FTP3min @ 80rpm, 90% FTP2min @ 90rpm, 100% FTP3min @ 80rpm, 90% FTP4min @ 70rpm, 80% FTP1min @ 70% FTP4min @ 55% FTP1min @ 70% FTP4min @ 70rpm, 80% FTP3min @ 80rpm, 90% FTP2min @ 90rpm, 100% FTP3min @ 80rpm, 90% FTP4min @ 70rpm, 80% FTP1min @ 70% FTP4min @ 55% FTP1min @ 70% FTP4min @ 70rpm, 80% FTP3min @ 80rpm, 90% FTP2min @ 90rpm, 100% FTP3min @ 80rpm, 90% FTP4min @ 70rpm, 80% FTP1min @ 70% FTP4min @ 55% FTP5min @ 80rpm, from 70 to 50% FTP
Half & Full IM with Beyond The Line
Watopia: Muir And The Mountain
1h 30m95
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
5min @ 90rpm, from 40 to 75% FTP1x 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% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP
5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
Amalgam
Yorkshire: Queen's Highway
51m63
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace
5min @ 74% of 1mi pace5min @ 60% of 1mi pace
Friday Fearless Fartleks
Makuri Islands: Electric Loop
1h-
5min from 40 to 85% FTP4x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
Best Buddies Challenge - Friday FTP Intervals
Watopia: The Magnificent 8
50m66
5min from 40 to 85% FTP4x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
Best Buddies Challenge - Friday FTP Intervals
Watopia: The Magnificent 8
50m66
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
4min from 75 to 25% FTP
Orange Unicorn
Yorkshire: 2019 Worlds Harrogate Circuit
51m58
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
7hr 1min 40sec free ride
Mountain Mullets
Watopia: Volcano Climb
1 lap450
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
18x 3min 20sec @ 94% of 10k pace,
1min 25sec @ 60% of 10k pace
Zwift Runner's Walk/Run Intervals
New York: Shuman Trail Loop
5 km-
10min from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP
3min from 50 to 25% FTP
Uphill Battle
Yorkshire: Queen's Highway
56m69
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
The Grind Finale
Yorkshire: Queen's Highway
49m37
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout 6 | Sweet Spot Summit | Spring Training
Makuri Islands: Castle to Castle
28m-52m66