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.

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WorkoutNameStartDurationTSS[?]Groups[?]
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
10min @ 50% FTP20min from 50 to 85% FTP5min @ 50% FTP3x 20sec @ 180% FTP,
3min @ 50% FTP20min from 85 to 50% FTP10min free ride5min @ 50% FTP
 Rowe & King - Fire Breather
Watopia: Tempus Fugit 		1h20m65
5min from 65 to 85% of 10k pace5min @ 78% of 10k pace4min @ 80% of 10k pace1min @ 80% of 10k pace4x 4min 30sec @ 83% FTP,
1min 30sec @ 93% FTP2min @ 75% of 10k pace2min @ 75% of 10k pace2min from 85 to 65% of 10k pace
 PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: 11.1 Ocean Blvd 		45m-
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP5min @ 85rpm, from 65 to 40% FTP
 VO2 Max 40/20
New York: Gotham Grind Reverse 		48m53
10min from 25 to 75% FTP10min @ 77% FTP30sec @ 125% FTP10min @ 85% FTP30sec @ 125% FTP10min @ 77% FTP8min @ 50% FTP10min @ 77% FTP30sec @ 125% FTP10min @ 85% FTP30sec @ 125% FTP10min @ 77% FTP10min from 75 to 25% FTP
 Coach North's Sunday Quiz Ride
Watopia: Road to Sky 		1h30m89
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 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
New York: Astoria Line 8 		51m63
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
7min from 50 to 70% FTP1min @ 45% FTP30sec @ 103% FTP1min @ 45% FTP30sec @ 120% FTP2min @ 55% FTP3x 20min @ 80% FTP,
5min @ 53% FTP3min @ 40% FTP
 Le Col Cycling Club Community WN40
France: R.G.V. 		1h30m84
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
7min from 50 to 70% FTP1min @ 45% FTP30sec @ 103% FTP1min @ 45% FTP30sec @ 120% FTP2min @ 55% FTP3x 20min @ 80% FTP,
5min @ 53% FTP3min @ 40% FTP
 Le Col Cycling Club Community WN40
France: R.G.V. 		1h30m84
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
New York: Gotham Grind Reverse 		52m81
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
 Arise
New York: Gotham Grind Reverse 		52m61
10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP8min @ 90rpm, 80% FTP3min @ 85rpm, 50% FTP4min @ 70rpm, 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 80 to 105% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 50% FTP2min @ 90rpm, 95% FTPover/under 8min @ 90/65rpm, 80% FTP2min @ 90rpm, 95% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
 Escalation
New York: Park Perimeter Loop 		1h35m113
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
10min 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% FTP30sec from 50 to 88% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP2min from 50 to 25% FTP
 Ham Sandwich
New York: Park Perimeter Reverse 		52m76
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% FTP5min @ 85rpm, 50% FTP
 Lactate Shuttle
New York: Astoria Line 8 		57m70
1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1600 m free run1900 m free run
 PACK Run: Ven Top Half Marathon
France: Ven-Top 		21.1 km-
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP3min @ 85rpm, from 55 to 35% FTP
 Macro to Micro
New York: Gotham Grind 		59m77
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
10min 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% FTP2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
New York: Park Perimeter Loop 		51m105
5min from 25 to 61% FTP5min @ 64% FTP4min @ 73% FTP8min @ 61% FTP6min @ 64% FTP3min @ 50% FTP5min @ 64% FTP5min @ 69% FTP5min @ 76% FTP3min @ 79% FTP3min @ 50% FTP8min @ 61% FTP5min @ 67% FTP5min @ 77% FTP5min @ 61% FTP3min @ 50% FTP4min @ 73% FTP5min @ 61% FTP3min from 59 to 25% FTP
 BC Bike Race Sunday Endurance Workout
Makuri Islands: Island Outskirts 		1h30m63
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
New York: Astoria Line 8 		1h75
10min from 45 to 65% FTP6x 20sec @ 110% FTP,
40sec @ 55% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP6min 40sec from 55 to 45% FTP
 Zwift NL Group Training
Watopia: Watopia's Waistband 		58m55
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP5min @ 85rpm, from 65 to 40% FTP
 Bonbon
New York: Park Perimeter Loop 		40m52
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
 The Grind Finale
New York: Gotham Grind 		49m37
10min @ 85rpm, 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% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP3min from 50 to 25% FTP
 Uphill Battle
New York: Park Perimeter Loop 		56m69
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Mathieu van der Poel: Fun is Going Full Gas
France: Hell of the North 		45m53
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
New York: Gotham Grind 		55m63
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP5min @ 85rpm, from 65 to 40% FTP
 VO2 Max 40/20
New York: Astoria Line 8 		48m53
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 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
New York: Gotham Grind Reverse 		51m63
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
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
New York: Park Perimeter Loop 		52m81
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
 Arise
New York: Astoria Line 8 		52m61
5min from 50 to 85% FTP30sec @ 130% FTP2min 30sec free ride30sec @ 140% FTP2min 30sec free ride30sec @ 150% FTP2min 30sec free ride30sec @ 160% FTP2min 30sec free ride30sec @ 170% FTP2min 30sec free ride30sec @ 180% FTP2min 30sec free ride30sec @ 190% FTP2min 30sec free ride30sec @ 200% FTP30sec free ride4min 30sec from 75 to 60% FTP
 Masters M70+Increasing Sprints
Watopia: Flat Route 		29m53
10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP8min @ 90rpm, 80% FTP3min @ 85rpm, 50% FTP4min @ 70rpm, 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 80 to 105% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 50% FTP2min @ 90rpm, 95% FTPover/under 8min @ 90/65rpm, 80% FTP2min @ 90rpm, 95% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
 Escalation
New York: Gotham Grind Reverse 		1h35m113
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
10min 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% FTP30sec from 50 to 88% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP2min from 50 to 25% FTP
 Ham Sandwich
New York: Astoria Line 8 		52m76
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% FTP5min @ 85rpm, 50% FTP
 Lactate Shuttle
London: Greater London Flat 		57m70
10min @ 85rpm, from 50 to 75% FTP5min @ 85rpm, 85% FTP4min @ 90rpm, 68% FTP5min @ 85rpm, 85% FTP4min @ 90rpm, 68% FTP5min @ 85rpm, 85% FTP1min @ 90rpm, 68% FTP10min from 65 to 35% FTP
 Mountain Massif structured training in association with Rowe & King: Session 3 - Sustained Tempo Week 2
Watopia: Tempus Fugit 		44m39
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP3min @ 85rpm, from 55 to 35% FTP
 Macro to Micro
London: Greatest London Flat 		59m77
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 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
London: Greatest London Flat 		51m63
400 m from 45 to 56% of 1mi pace800 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1000 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1200 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1600 m @ 100% of 1mi pace400 m @ 51% of 1mi pace400 m from 45 to 23% of 1mi pace
 Fearless Ladder for a Faster 5k
Paris: Champs-Élysées 		7 km-
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
45min free run
 TEAM ITALY From Walk to Run 5K
Watopia: 5K Loop 		45m-
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
London: Greatest London Flat 		52m81
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
5min from 43 to 53% FTP3min from 53 to 63% FTP2min 30sec from 59 to 68% FTP2min from 63 to 73% FTP1min from 73 to 83% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 55 to 40% FTP
 ZTBR - Training Stabilization TTT
Scotland: The Muckle Yin 		58m69
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
3min from 40 to 60% FTP2min @ 95% FTP1min @ 40% FTP30sec @ 130% FTP30sec @ 40% FTP30sec @ 150% FTP3min 30sec @ 40% FTP3x 2min @ 130% FTP,
3min @ 40% FTP1min @ 40% FTP3x 1min @ 150% FTP,
2min @ 40% FTP2min @ 40% FTP2x 30sec @ 180% FTP,
2min @ 40% FTP30sec @ 180% FTP15sec @ 40% FTP15sec @ 37% FTP15sec @ 35% FTP15sec @ 34% FTP15sec @ 32% FTP15sec @ 30% FTP
 Epictour - Structured Workout
Watopia: Tempus Fugit 		45m71
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
 Arise
London: Classique Reverse 		52m61
5min from 43 to 53% FTP3min from 53 to 63% FTP2min 30sec from 59 to 68% FTP2min from 63 to 73% FTP1min from 73 to 83% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 55 to 40% FTP
 ZTBR - Training Stabilization TTT
Scotland: The Muckle Yin 		58m69
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
5min from 67 to 87% of 10k pace10min @ 79% of 10k pace4x 4min 30sec @ 87rpm, 80% FTP,
30sec @ 90rpm, 100% FTP3min @ 76% of 10k pace2min @ 76% of 10k pace
 PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: 5K Loop 		40m-
3min from 40 to 60% FTP2min @ 95% FTP1min @ 40% FTP30sec @ 130% FTP30sec @ 40% FTP30sec @ 150% FTP3min 30sec @ 40% FTP3x 2min @ 130% FTP,
3min @ 40% FTP1min @ 40% FTP3x 1min @ 150% FTP,
2min @ 40% FTP2min @ 40% FTP2x 30sec @ 180% FTP,
2min @ 40% FTP30sec @ 180% FTP15sec @ 40% FTP15sec @ 37% FTP15sec @ 35% FTP15sec @ 34% FTP15sec @ 32% FTP15sec @ 30% FTP
 Epictour - Structured Workout
Watopia: Tempus Fugit 		45m71
10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP8min @ 90rpm, 80% FTP3min @ 85rpm, 50% FTP4min @ 70rpm, 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 80 to 105% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 80 to 105% FTP3min @ 85rpm, 50% FTP2min @ 90rpm, 95% FTPover/under 8min @ 90/65rpm, 80% FTP2min @ 90rpm, 95% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
 Escalation
New York: Gotham Grind Reverse 		1h35m113
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace5min @ 74% of 1mi pace5min @ 60% of 1mi pace
 Fearless Ladder for a Faster 5k
Paris: Champs-Élysées 		6.9 km-
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
3min from 40 to 60% FTP2min @ 95% FTP1min @ 40% FTP30sec @ 130% FTP30sec @ 40% FTP30sec @ 150% FTP3min 30sec @ 40% FTP3x 2min @ 130% FTP,
3min @ 40% FTP1min @ 40% FTP3x 1min @ 150% FTP,
2min @ 40% FTP2min @ 40% FTP2x 30sec @ 180% FTP,
2min @ 40% FTP30sec @ 180% FTP15sec @ 40% FTP15sec @ 37% FTP15sec @ 35% FTP15sec @ 34% FTP15sec @ 32% FTP15sec @ 30% FTP
 Epictour - Structured Workout
Watopia: Tempus Fugit 		45m71
10min from 45 to 65% FTP1x 1min @ 90rpm, 103% FTP,
1min @ 90rpm, 46% FTP1x 2min @ 90rpm, 97% FTP,
2min @ 90rpm, 46% FTP1x 5min @ 90rpm, 91% FTP,
3min @ 90rpm, 46% FTP1x 15min @ 90rpm, 84% FTP,
5min @ 90rpm, 46% FTP1x 12min @ 90rpm, 84% FTP,
3min @ 90rpm, 46% FTP1x 10min @ 90rpm, 84% FTP,
2min @ 90rpm, 46% FTP1x 8min @ 90rpm, 84% FTP,
2min @ 90rpm, 46% FTP1x 6min @ 90rpm, 84% FTP,
1min @ 90rpm, 46% FTP5min from 55 to 35% FTP
 Endure IQ Training Squad Session
Watopia: Sand And Sequoias 		1h33m93
10min 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% FTP30sec from 50 to 88% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP2min from 50 to 25% FTP
 Ham Sandwich
London: Greater London Flat 		52m76
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
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% FTP5min @ 85rpm, 50% FTP
 Lactate Shuttle
London: Classique 		57m70
45min free run
 TEAM ITALY From Walk to Run 5K
Watopia: 5K Loop 		45m-
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
10min from 35 to 55% FTP5x 20sec @ 110% FTP,
4min 40sec @ 55% FTP10min from 55 to 35% FTP
 Women's Workout with Rocacorba Collective
New York: Gotham Grind 		45m24
10min @ 85rpm, from 50 to 75% FTP5min @ 85rpm, 85% FTP4min @ 90rpm, 68% FTP5min @ 85rpm, 85% FTP4min @ 90rpm, 68% FTP5min @ 85rpm, 85% FTP1min @ 90rpm, 68% FTP10min from 65 to 35% FTP
 Mountain Massif structured training in association with Rowe & King: Session 3 - Sustained Tempo Week 2
Watopia: Tempus Fugit 		44m39
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP3min @ 85rpm, from 55 to 35% FTP
 Macro to Micro
London: Classique 		59m77
5min from 30 to 70% FTP2x 30sec @ 105rpm, 106% FTP,
30sec @ 105rpm, 55% FTP2x 8min @ 70rpm, 85% FTP,
2min @ 90rpm, 55% FTP2x 6min @ 70rpm, 88% FTP,
2min @ 90rpm, 55% FTP2x 4min @ 70rpm, 90% FTP,
2min @ 90rpm, 55% FTP2x 30sec @ 105rpm, 106% FTP,
30sec @ 105rpm, 55% FTP3min from 60 to 30% FTP
 Bridgwater Cycling Club Monday Workout
London: Greater London Flat 		1h64
10min @ 60% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP10min @ 50% FTP
 The Spark Reignites
France: Roule Ma Poule 		30m29
7min from 40 to 85% FTP6x 1min @ 80% FTP,
2min @ 50% FTP5min free ride6x 1min @ 80% FTP,
2min @ 50% FTP5min free ride7min from 75 to 25% FTP
 Cocorico Ride - Bikes France
France: Ven-10 		1h45
3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 85rpm, 50% FTP6x 30sec @ 100rpm, 150% FTP,
4min 15sec @ 80rpm, 60% FTP3min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10min @ 85rpm, 50% FTP
 ZTPL Cycling Club Workout for Women
Crit City: The Bell Lap 		1h58
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
7min from 40 to 85% FTP6x 1min @ 80% FTP,
2min @ 50% FTP5min free ride6x 1min @ 80% FTP,
2min @ 50% FTP5min free ride7min from 75 to 25% FTP
 Cocorico Ride - Bikes France
France: Ven-10 		1h45
2min @ 40% FTP1min @ 30% FTP1min @ 50% FTP1min @ 30% FTP1min @ 60% FTP1min @ 30% FTP1min @ 70% FTP1min @ 30% FTP1min @ 80% FTP1min @ 30% FTP1min @ 90% FTP1min @ 30% FTP1min @ 100% FTP2min @ 30% FTP1min @ 50% FTP1min @ 30% FTP1min @ 60% FTP1min @ 30% FTP1min @ 70% FTP1min @ 30% FTP1min @ 80% FTP1min @ 30% FTP1min @ 90% FTP1min @ 30% FTP1min @ 100% FTP2min @ 30% FTP1min @ 90% FTP1min @ 30% FTP1min @ 100% FTP1min @ 30% FTP1min @ 110% FTP1min @ 30% FTP1min @ 120% FTP1min @ 30% FTP1min free ride2min @ 25% FTP
 Rowe & King - Monday Mixer
Watopia: Sand And Sequoias 		40m31
1min from 40 to 60% FTP5min @ 100rpm, 55% FTP4min @ 90rpm, 60% FTP3min @ 100rpm, 65% FTP2min @ 90rpm, 70% FTP2min @ 100rpm, 50% FTP1min @ 105rpm, 80% FTP1min @ 90rpm, 45% FTP2min @ 100rpm, 50% FTP1min @ 105rpm, 80% FTP1min @ 90rpm, 45% FTP5min @ 100rpm, 55% FTP4min @ 90rpm, 60% FTP3min @ 100rpm, 65% FTP2min @ 90rpm, 70% FTP2min @ 100rpm, 50% FTP1min @ 105rpm, 80% FTP1min @ 90rpm, 45% FTP2min @ 100rpm, 50% FTP1min @ 105rpm, 80% FTP1min @ 90rpm, 45% FTP4min @ 100rpm, 55% FTP3min @ 90rpm, 60% FTP2min @ 100rpm, 65% FTP2min @ 90rpm, 70% FTP1min @ 100rpm, 45% FTP1min @ 100rpm, 45% FTP1min @ 100rpm, from 55 to 35% FTP
 PAOLO BARBERA ROLLING
Scotland: City and the Sgurr 		59m36
8min from 35 to 55% FTP5x 40sec @ 60% FTP,
20sec @ 40% FTP2min 30sec @ 43% FTP6x 40sec @ 62% FTP,
20sec @ 40% FTP2min 30sec @ 43% FTP5x 40sec @ 66% FTP,
20sec @ 38% FTP1min 30sec @ 43% FTP6min 30sec @ 60% FTP3min from 53 to 33% FTP
 Le Col Social Recovery Sessions
Watopia: Jurassic Coast 		40m19
6min from 50 to 70% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min @ 65rpm, 81% FTP5min @ 60rpm, 81% FTP5min @ 50% FTP5min @ 65rpm, 81% FTP5min @ 60rpm, 80% FTP5min @ 50% FTP2min @ 100rpm, 109% FTP10min from 75 to 50% FTP
 WCC Wobble Group Workout
Watopia: Loop de Loop 		59m55
10min 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% FTP2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
London: Classique 		51m105
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
6min from 50 to 70% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min @ 65rpm, 81% FTP5min @ 60rpm, 81% FTP5min @ 50% FTP5min @ 65rpm, 81% FTP5min @ 60rpm, 80% FTP5min @ 50% FTP2min @ 100rpm, 109% FTP10min from 75 to 50% FTP
 WCC Wobble Group Workout
Watopia: Loop de Loop 		59m55
10min 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% FTP2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
London: Classique 		51m105
5min @ 88rpm, from 35 to 55% FTP10x 5min @ 88rpm, 70% FTP,
30sec @ 98rpm, 118% FTP10min from 55 to 35% FTP
 ZTPLCC / PrawiePro / RatajCyclistCoach
France: R.G.V. 		1h10m63
8min from 55 to 75% FTP4x 20sec @ 90% FTP,
40sec @ 55% FTP3min @ 50% FTP4min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP30sec @ 125% FTP4min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP30sec @ 125% FTP4min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP30sec @ 125% FTP4min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP30sec @ 125% FTP6min from 60 to 45% FTP
 Int women cycling AMS 'No Guts No Glory'
Watopia: Tempus Fugit 		56m70
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
London: Greatest London Flat 		1h75
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP5min @ 85rpm, from 65 to 40% FTP
 Bonbon
London: Greater London Flat 		40m52
400 m from 45 to 56% of 1mi pace800 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1000 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1200 m @ 100% of 1mi pace400 m @ 51% of 1mi pace1600 m @ 100% of 1mi pace400 m @ 51% of 1mi pace400 m from 45 to 23% of 1mi pace
 Fearless Ladder for a Faster 5k
Paris: Champs-Élysées 		7 km-
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
 The Grind Finale
London: Greatest London Flat 		49m37
5min from 43 to 68% FTP5min from 49 to 73% FTP1min @ 55% FTP2min from 82 to 68% FTP2min from 87 to 73% FTP1min @ 55% FTP2min from 91 to 77% FTP1min @ 55% FTP6x 30sec @ 100% FTP,
20sec @ 59% FTP2min @ 52% FTP1min @ 82% FTP1min @ 100% FTP1min @ 87% FTP1min @ 52% FTP1min @ 87% FTP1min @ 98% FTP1min @ 104% FTP1min 15sec @ 53% FTP1min @ 107% FTP1min @ 100% FTP1min @ 87% FTP1min 30sec @ 52% FTP1min @ 100% FTP1min @ 112% FTP1min @ 91% FTP1min 30sec @ 52% FTP1min @ 87% FTP1min @ 102% FTP1min @ 114% FTP1min 30sec @ 52% FTP1min @ 123% FTP1min @ 87% FTP1min @ 127% FTP9min 15sec from 71 to 43% FTP
 Ascenders Team Steady States Training
London: Greater London Flat 		1h67
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
10min @ 85rpm, 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% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP3min from 50 to 25% FTP
 Uphill Battle
London: Classique 		56m69
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
London: Greatest London Flat 		55m63
1600 m from 70 to 80% of 10k pace1000 m @ 80% of 10k pace1000 m @ 82% of 10k pace1000 m @ 84% of 10k pace1000 m @ 86% of 10k pace1000 m @ 88% of 10k pace1000 m @ 90% of 10k pace1000 m @ 92% of 10k pace1000 m @ 94% of 10k pace1000 m from 94 to 80% of 10k pace
 Monday Run Club
Watopia: Chili Pepper Reverse 		6-10.6 km-
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP5min @ 85rpm, from 65 to 40% FTP
 VO2 Max 40/20
London: Greatest London Flat 		48m53
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace5min @ 74% of 1mi pace5min @ 60% of 1mi pace
 Fearless Ladder for a Faster 5k
Paris: Champs-Élysées 		6.9 km-
5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP1x 6sec @ 175% FTP,
1min @ 55% FTP1x 6sec @ 200% FTP,
1min @ 55% FTP1min 42sec @ 90rpm, from 55 to 35% FTP
 Tour Fever │ Workout of the Week │ Alpecin–Deceuninck Pre-Race Warm-up
Paris: Champs-Élysées 		20m17
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 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
London: Greatest London Flat 		51m63
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Frequently asked questions

FAQ: How do I join a group workout event?

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.

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