Below is a list of all currently scheduled Zwift group workout events.
Click on a row to show more details about the workout(s) in the event. Use the filters to filter out group workouts based on your criteria.
Note: See the FAQ's on the bottom of this page for more info.
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
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Bonbon Innsbruck: Innsbruckring | 2021-07-29 19:20 | 40m | 52 | ||
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1.0-5.0 W/kg Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
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Chicks Who Ride Bikes Group Ride France: R.G.V. | 2021-07-29 20:00 | 50m | 45 | ||
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1.3-1.8 W/kg CWRB Friyay Workout7min from 25 to 75% FTP 1min @ 50% FTP 1min @ 105% FTP 1min @ 45% FTP 2min @ 100% FTP 2min @ 45% FTP 3min @ 95% FTP 3min @ 45% FTP 4min @ 90% FTP 4min @ 45% FTP 3min @ 95% FTP 3min @ 45% FTP 2min @ 100% FTP 2min @ 45% FTP 1min @ 105% FTP 2min @ 45% FTP 7min from 60 to 40% FTP
Workout overviewDuration: 48m Stress points: 45 Zone distributionZ1: 30m Z2: 2m Z3: - Z4: 14m Z5: 2m Z6: -
62%
5%
0%
29%
4%
0% Author: C.Taylor [RSH] This morning is a Chicks Who Ride Bikes Friyay Workout designed to introduce us to workouts on Zwift and the benefits which come from training in specific zones. This workout is a great all round workout, where we will work across a variety of zones, but keeping mostly under our thresholds. After all, it is friyay! | |||||
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Uphill Battle Innsbruck: Innsbruckring | 2021-07-29 20:20 | 56m | 69 | ||
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1.0-5.0 W/kg Uphill Battle10min from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 56m Stress points: 69 Zone distributionZ1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m
41%
18%
1%
29%
1%
11% Author: Shayne Gaffney | GC Coaching Uphill Battle starts off with 3 sets of 5 minutes 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! | |||||
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The Grind Finale Innsbruck: Innsbruckring | 2021-07-29 21:20 | 49m | 37 | ||
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1.0-5.0 W/kg The 'Grind' Finale10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP
Workout overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: -
62%
9%
3%
23%
3%
0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. | |||||
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"Ask a Coach" Women's Workout Series Presented by Hunter Allen's Peaks Coaching Group France: La Reine | 2021-07-29 21:57 | 1h 15m | 81 | ||
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1.0-5.0 W/kg Ask a Coach FRC #3 - Intensive - FTP 1 x 5, FRC Pyramid & AC 5 x 12min 30sec @ 55% FTP 2min 30sec @ 60% FTP 3min @ 65% FTP 3min @ 70% FTP 3min @ 75% FTP 1x 5min @ 100% FTP, 3min @ 55% FTP 1x 2min @ 110% FTP, 2min 30sec @ 55% FTP 1x 1min 30sec @ 115% FTP, 2min 30sec @ 55% FTP 1x 1min @ 125% FTP, 2min @ 55% FTP 1x 1min 30sec @ 115% FTP, 2min 30sec @ 55% FTP 1x 2min @ 110% FTP, 6min @ 55% FTP 5x 1min @ 125% FTP, 2min @ 55% FTP 10min from 65 to 45% FTP
Workout overviewDuration: 1h 10m 30s Stress points: 81 Zone distributionZ1: 39m Z2: 14m Z3: - Z4: 5m Z5: 7m Z6: 6m
55%
20%
0%
7%
10%
9% Author: JE A_Mc (via TrainingPeaks) +Katrina new Spotify Playlist! | |||||
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VO2 Max -3 Minute Innsbruck: Innsbruckring | 2021-07-29 22:20 | 55m | 63 | ||
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1.0-5.0 W/kg VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
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Norseman Festival of Climbing | Bike Workout 5 Watopia: Ocean Lava Cliffside Loop | 2021-07-29 23:00 | 1h 19m | 80 | ||
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1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 | Long Climb Simulation10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP
Workout overviewDuration: 1h 19m Stress points: 80 Zone distributionZ1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: -
31%
7%
49%
9%
4%
0% Author: Norseman | Graeme Stewart
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VO2 Max 40/20 Innsbruck: Innsbruckring | 2021-07-29 23:25 | 48m | 53 | ||
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1.0-5.0 W/kg VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
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Fearless Flying Feet Track Intervals Watopia: May Field | 2021-07-30 00:30 | - | - | ||
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0.0-0.0 km/h Fearless Flying Feet Track Intervals400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace Workout overviewDistance: 6.4 km Zone distributionZ1: 2400 m Z2: 0 m Z3: 0 m Z4: 4000 m Z5: 0 m Z6: 0 m
38%
0%
0%
63%
0%
0% Author: Team Fearless Interval Track workout 800 x 400 | |||||
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Amalgam Innsbruck: Innsbruckring | 2021-07-30 00:35 | 51m | 63 | ||
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1.0-5.0 W/kg Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
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TOWER 26 Triathlon Weekly Thursday Workout Watopia: Ocean Lava Cliffside Loop | 2021-07-30 01:15 | - | 76 | ||
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1.0-5.0 W/kg Tower 26 Workout: Recover at 803min from 40 to 60% FTP 1min @ 75rpm, 60% FTP 1min @ 80rpm, 70% FTP 1min @ 85rpm, 80% FTP 1min @ 90rpm, 90% FTP 3min @ 55% FTP 2min @ 80rpm, 80% FTP 2min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 3min @ 80rpm, 80% FTP 3min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 4min @ 80rpm, 80% FTP 4min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 5min @ 80rpm, 80% FTP 5min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 6min @ 80rpm, 80% FTP 6min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 2min from 55 to 35% FTP
Workout overviewDuration: 1h 2m Stress points: 76 Zone distributionZ1: 8m Z2: 2m Z3: 21m Z4: 31m Z5: - Z6: -
13%
3%
34%
50%
0%
0% Author: Jim Lubinski (Tower 26) This weeks Tower 26 workout focuses on 80%, 90%, and FTP efforts. Grab your towel, fill your water bottle, and get ready to work! | |||||
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Anaerobic Capacity into VO2 Innsbruck: Innsbruckring | 2021-07-30 01:35 | 52m | 81 | ||
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1.0-5.0 W/kg Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
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Norseman Festival of Climbing | Bike Workout 5 Watopia: Ocean Lava Cliffside Loop | 2021-07-30 02:00 | 1h 19m | 80 | ||
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1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 | Long Climb Simulation10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP
Workout overviewDuration: 1h 19m Stress points: 80 Zone distributionZ1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: -
31%
7%
49%
9%
4%
0% Author: Norseman | Graeme Stewart
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Arise Innsbruck: Innsbruckring | 2021-07-30 02:15 | 52m | 61 | ||
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1.0-5.0 W/kg Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
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Escalation Innsbruck: Innsbruckring | 2021-07-30 03:10 | 55m | 59 | ||
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1.0-5.0 W/kg Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
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Ham Sandwich Yorkshire: Queen's Highway | 2021-07-30 04:20 | 52m | 64 | ||
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1.0-5.0 W/kg Ham Sandwich5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP
Workout overviewDuration: 52m Stress points: 64 Zone distributionZ1: 21m Z2: 3m Z3: 18m Z4: 1m Z5: 5m Z6: 5m
40%
5%
35%
1%
10%
10% Author: Shayne Gaffney Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy... | |||||
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Norseman Festival of Climbing | Run Workout 5 Watopia: Two Bridges Loop | 2021-07-30 05:00 | 50m | - | ||
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5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 5 | Aerobic Strength Development8min from 63 to 83% of 10k pace 4x 20sec @ 105% of 10k pace, 40sec @ 65% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3.6 km Zone distributionZ1: 240 m Z2: 1384 m Z3: 1896 m Z4: 0 m Z5: 80 m Z6: 0 m
7%
38%
53%
0%
2%
0% Author: Norseman | Graeme Stewart
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Fast Friday Workout Watopia: May Field | 2021-07-30 05:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 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 pace 1x 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 Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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Lactate Shuttle Yorkshire: Queen's Highway | 2021-07-30 05:30 | 57m | 70 | ||
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1.0-5.0 W/kg Lactate shuttle3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: -
28%
25%
9%
30%
9%
0% Author: Kevin Poulton Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens! | |||||
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Le Col Workout Sessions Weekend Tune Up Ramps Watopia: Flat Route Reverse | 2021-07-30 06:10 | - | 39 | ||
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1.0-5.0 W/kg Le Col Workout Sessions - Breakfast Time Weekend Tune Up 1 Minute VO23min 30sec @ 60% FTP 3min 30sec @ 70% FTP 3min 30sec @ 80% FTP 3min 30sec @ 90% FTP 5min @ 45% FTP 1min @ 125% FTP 4min @ 45% FTP 1min @ 125% FTP 4min @ 45% FTP 1min @ 125% FTP 4min @ 45% FTP 1min @ 125% FTP 5min @ 45% FTP
Workout overviewDuration: 40m Stress points: 39 Zone distributionZ1: 22m Z2: 7m Z3: 4m Z4: 4m Z5: - Z6: 4m
55%
18%
9%
9%
0%
10% Author: Chris Opie (via TrainingPeaks) Welcome to the weekly Le Col Social Sessions led by ex-professional cyclist Chris Opie. | |||||
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Orange Unicorn Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-30 07:25 | 51m | 58 | ||
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1.0-5.0 W/kg Orange Unicorn (Short)5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
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Norseman Festival of Climbing | Run Workout 5 Watopia: Two Bridges Loop | 2021-07-30 08:00 | 50m | - | ||
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5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 5 | Aerobic Strength Development8min from 63 to 83% of 10k pace 4x 20sec @ 105% of 10k pace, 40sec @ 65% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3.6 km Zone distributionZ1: 240 m Z2: 1384 m Z3: 1896 m Z4: 0 m Z5: 80 m Z6: 0 m
7%
38%
53%
0%
2%
0% Author: Norseman | Graeme Stewart
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Spaded Sweetie Yorkshire: Queen's Highway | 2021-07-30 09:20 | 44m | 74 | ||
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1.0-5.0 W/kg Spaded Sweetie10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP
Workout overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m
26%
17%
12%
30%
10%
5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! | |||||
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Fast Friday Workout Watopia: May Field | 2021-07-30 09:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 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 pace 1x 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 Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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RT Performance Friday Intervals Watopia: May Field | 2021-07-30 10:00 | - | - | ||
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0.0-0.0 km/h RT Performance Friday Intervals (E)1200 m from 65 to 85% of 10k pace 100 m @ 110% of 10k pace 100 m @ 110% of 10k pace 100 m @ 85% of 10k pace 100 m @ 110% of 10k pace 100 m @ 110% of 10k pace 100 m @ 85% of 10k pace 100 m @ 110% of 10k pace 100 m @ 110% of 10k pace 100 m @ 85% of 10k pace 100 m @ 110% of 10k pace 100 m @ 110% of 10k pace 100 m @ 85% of 10k pace 100 m @ 110% of 10k pace 100 m @ 110% of 10k pace 100 m @ 85% of 10k pace 800 m @ 90% of 10k pace 200 m @ 85% of 10k pace 800 m @ 90% of 10k pace 200 m @ 85% of 10k pace 800 m @ 90% of 10k pace 200 m @ 85% of 10k pace 800 m @ 90% of 10k pace 200 m @ 85% of 10k pace 200 m @ 85% of 10k pace 1200 m from 85 to 65% of 10k pace Workout overviewDistance: 8.1 km Zone distributionZ1: 0 m Z2: 1320 m Z3: 2580 m Z4: 3200 m Z5: 1000 m Z6: 0 m
0%
16%
32%
40%
12%
0% Author: Amelia Brown (via TrainingPeaks) | |||||
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Bonbon Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-30 10:25 | 40m | 52 | ||
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1.0-5.0 W/kg Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
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Friday Fearless Fartleks Makuri Islands: Spirit Forest | 2021-07-30 11:30 | 1h | - | ||
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0.0-0.0 km/h Fearless Fartleks5min @ 60% of 1mi pace 21min @ 76% of 1mi pace 3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace 5min @ 74% of 1mi pace 5min @ 60% of 1mi pace Workout overviewDistance: 3.6 km Zone distributionZ1: 0 m Z2: 1140 m Z3: 1560 m Z4: 0 m Z5: 900 m Z6: 0 m
0%
32%
43%
0%
25%
0% Author: Team Fearless
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Orange Unicorn Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-30 12:25 | 51m | 58 | ||
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1.0-5.0 W/kg Orange Unicorn (Short)5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
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Fast Friday Workout Watopia: May Field | 2021-07-30 12:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 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 pace 1x 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 Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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Slowtwitch.com Festina Lente Watopia: Flat Route | 2021-07-30 13:00 | 57m | 64 | ||
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1.0-5.0 W/kg Mind Over Legs (7/27)5min @ 50% FTP 2min @ 65% FTP 2min @ 80% FTP 2min @ 95% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min from 60 to 40% FTP
Workout overviewDuration: 1h Stress points: 64 Zone distributionZ1: 30m Z2: 2m Z3: 2m Z4: 18m Z5: 8m Z6: -
50%
3%
3%
30%
13%
0% Author: Rob Piperno (via TrainingPeaks) | |||||
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Zwift Runner's Walk/Run Intervals New York: Shuman Trail Loop | 2021-07-30 13:00 | - | - | ||
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7.6-7.6 km/h Roxannes Run/Walk Intervals18x 200 m @ 94% of 10k pace, 85 m @ 60% of 10k pace Workout overviewDistance: 5.13 km Zone distributionZ1: 0 m Z2: 1530 m Z3: 0 m Z4: 3600 m Z5: 0 m Z6: 0 m
0%
30%
0%
70%
0%
0% Author: Jon Hancock 18 * Run/ Walk intervals covering approx 5km. Work/Total distance 3.6km/5.1km. Work/Total time 27min/45min using the following paces (~ are estimated): ; | |||||
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Uphill Battle Yorkshire: Queen's Highway | 2021-07-30 13:30 | 56m | 69 | ||
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1.0-5.0 W/kg Uphill Battle10min from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 56m Stress points: 69 Zone distributionZ1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m
41%
18%
1%
29%
1%
11% Author: Shayne Gaffney | GC Coaching Uphill Battle starts off with 3 sets of 5 minutes 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! | |||||
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Norseman Festival of Climbing | Run Workout 5 Watopia: Two Bridges Loop | 2021-07-30 14:00 | 50m | - | ||
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5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 5 | Aerobic Strength Development8min from 63 to 83% of 10k pace 4x 20sec @ 105% of 10k pace, 40sec @ 65% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3.6 km Zone distributionZ1: 240 m Z2: 1384 m Z3: 1896 m Z4: 0 m Z5: 80 m Z6: 0 m
7%
38%
53%
0%
2%
0% Author: Norseman | Graeme Stewart
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The Grind Finale Yorkshire: Queen's Highway | 2021-07-30 14:15 | 49m | 37 | ||
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1.0-5.0 W/kg The 'Grind' Finale10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP
Workout overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: -
62%
9%
3%
23%
3%
0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. | |||||
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VO2 Max -3 Minute Yorkshire: Queen's Highway | 2021-07-30 15:10 | 55m | 63 | ||
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1.0-5.0 W/kg VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
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Fast Friday Workout Watopia: May Field | 2021-07-30 15:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 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 pace 1x 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 Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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VO2 Max 40/20 Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-07-30 16:10 | 48m | 53 | ||
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1.0-5.0 W/kg VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
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Norseman Festival of Climbing | Run Workout 5 Watopia: Two Bridges Loop | 2021-07-30 17:00 | 50m | - | ||
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5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 5 | Aerobic Strength Development8min from 63 to 83% of 10k pace 4x 20sec @ 105% of 10k pace, 40sec @ 65% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 3min @ 78% of 10k pace 2min @ 74% of 10k pace 3min @ 78% of 10k pace 2min @ 72% of 10k pace 3min @ 78% of 10k pace 2min @ 70% of 10k pace 3min @ 78% of 10k pace 2min @ 82% of 10k pace 2min @ 55% of 10k pace 4min from 80 to 60% of 10k pace Workout overviewDistance: 3.6 km Zone distributionZ1: 240 m Z2: 1384 m Z3: 1896 m Z4: 0 m Z5: 80 m Z6: 0 m
7%
38%
53%
0%
2%
0% Author: Norseman | Graeme Stewart
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ZLDR Recovery Hour Watopia: 11.1 Ocean Blvd | 2021-07-30 17:30 | 1h | - | ||
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5.0-15.0 km/h ZLDR Recovery Hour Rev21hr 0min 15sec free ride Workout overviewDistance: 3.615 km Zone distributionZ1: 0 m Z2: 0 m Z3: 3615 m Z4: 0 m Z5: 0 m Z6: 0 m
0%
0%
100%
0%
0%
0% Author: Roland du Plessis Template for Friday night events | |||||
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Amalgam Yorkshire: Queen's Highway | 2021-07-30 18:15 | 51m | 63 | ||
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1.0-5.0 W/kg Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
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Fast Friday Workout Watopia: May Field | 2021-07-30 18:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 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 pace 1x 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 Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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Anaerobic Capacity into VO2 Yorkshire: Queen's Highway | 2021-07-30 19:10 | 52m | 81 | ||
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1.0-5.0 W/kg Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
In Zwift, before pressing the 'ride' button, you have the possibility to enroll in scheduled events. After doing this, you can ride as normal. A few minutes before the start of the event, your avatar will automatically be placed in the starting area for the event, together with all other enrolled riders, after which the event will start at the planned time.
Events are categorized into different groups. Groups (4.0+ W/kg) , (3.2-3.9 W/kg), (2.5-3.1 W/kg) and (1.0-2.4 W/kg) are different levels based on the rider's ability. The categorization is based on the ratio of the rider's functional threshold power (FTP) in watts (W) per body mass in kg. The strongest riders are in group , the next strongest in , etc.
Events can be organized for one group or for multiple groups (possibly each having their own event start time, distance, duration, intensity and/or other specific settings).
Group (open W/kg) is open for all riders, meaning that there are no restrictions on the rider's abilities. This category is common for group workouts.
Note 1: In group workouts all riders are kept together in a single peloton, no matter what their power output is.
Note 2: There are some group workout events where different workouts are used per category. In those cases the W/kg does not really matter, as the peloton will still be kept together for each category's group workout, but it gives participants the chance to choose which group workout in the event to join.
We have considered making group workouts available for download. However, we would need permission from each event's organizer to let people download their workout. It would be unfair to just share their work, after they put in the effort of creating the workout and organizing/leading the event. Therefore, we have not made group workouts available for download. However, there are many other great workouts available on the site (including some workouts originating from events too, shared by their makers!).
Training Stress Score® (TSS) is a registered trademark of Peaksware, LLC.
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