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.
After an initial 6 minutes ramped warm up, in this session we will be targeting time in that uncomfortable zone up above your threshold. We will be easing off, allowing a good recovery between efforts.
There will be 3 sets of intervals.
In set 1 we will start off with 10 minutes of 50 seconds at 120% FTP followed by 10 seconds of recovery. Then we have a nice little leg loosener for 5 minutes, catch our breath and rehydrate.
Set 2 is 30 seconds at 120% FTP and 30 seconds recovery for 12 minutes. This could feel a little easier, though hopefully after that first set really takes the edge off, perhaps not!
Recovery time again for 5 minutes. Same as before, hydrate, breathe!
Set 3 the final set. Shorter and a little more intense, if you can. This session is about control as much as effort, so pace your intervals well. 20 seconds at 120% FTP before 40 seconds recovery. And Just for fun we are going to aim for 15 minutes, here.
This is the last endurance session aimed at triathlon endurance, or cycling endurance generally. The sessions are focussed around L2-3 work, with some variations in intensity.
Welcome to our Int. Women's Cycling AMS Zwift workout! We are a group of enthusiastic women from the Netherlands who like a nice workout challenge! All our workouts are interval with some variations. With us you can train at your own level. We stay together as a group so no need to worry that you won't be able to keep up!
Todays playlist can be found on Spotify, search for " ... 25/10/21 by Floortje Baas" or you can find a direct link in the story of our Instagram account --> Int Women's Cycling AMS
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Practical Application: These efforts are useful for situations where high cadence and high output are needed at the same moment: while riding fast in a tail wind, or keeping pace with a fast moving peloton.
Purpose: Steady aerobic power at high cadence will develop the ability to maintain constant power while training muscles to be supple and efficient.
Focus: Motionless upper body, constant power output during efforts.
Workout:
Warm up for 20-35 min beginning in Recovery RPE 1 and progressing to Endurance RPE 2 as ready.
Open up:
duration: 10 seconds standing
reps: 10
recovery: 20 sec seated
intensity: Intensive Endurance RPE 3
sets: 2
recovery between sets: 5 min
Note: * format of these efforts is 10 seconds standing: shift to one bigger gear [ remember, bigger gear = smaller cog], followed by 20 seconds seated: shift to one smaller gear * repeat this sequence until 5 min are completed * first set is in the hoods * second set is in the drops * this is a warm up drill to focus on transition in and out of the saddle, these are not maximal efforts * the goal is output in the RPE3 range even with the alternating seated and standing efforts
Efforts: reps: 4 sets: 1 duration: 5 min cadence: 110 rpm avg target recovery: 2.5 min Recovery between efforts intensity: Tempo RPE 4
Cool down with riding in Recovery for the remainder of the duration.
Note: * Ideally, flat or nearly flat terrain is selected for this workout * Constant output is important for these efforts: control of output * Choose a route with uninterrupted road that will allow completion of the effort
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and promed for three sets of micro burst intervals. Each set contains eight reps, which decline in length (30 secs / 20 sec/ 10 sec), but increase in power! Recovery properly with an easy spin between sets.
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...
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
B 70.3 DEV: 15 min reps as 4 min at L3b, 8 min at L3a, 3 min at L3b, (4 min recovery)
10min from 30 to 78% FTP
5x 30sec @ 98% FTP, 30sec @ 46% FTP
2min @ 46% FTP
4min @ 90rpm, 89% FTP
8min @ 90rpm, 83% FTP
3min @ 90rpm, 89% FTP
4min @ 46% FTP
4min @ 90rpm, 89% FTP
8min @ 90rpm, 83% FTP
3min @ 90rpm, 89% FTP
4min @ 46% FTP
4min @ 90rpm, 89% FTP
8min @ 90rpm, 83% FTP
3min @ 90rpm, 89% FTP
4min @ 46% FTP
5min @ 54% FTP
Workout overview
Duration: 1h 19m
Stress points: 79
Zone distribution
Z1: 28m
Z2: 3m
Z3: 45m
Z4: 3m
Z5: -
Z6: -
35%
4%
57%
3%
0%
0%
Author: Endure IQ
SESSION FOCUS
The focus of this session is on building your tolerance to intensities similar to those during a 70.3 triathlon. You will be working in the L3b training zone. You should hope to see reduced HR drift within this zone as you complete more of these sessions. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization.
WARM-UP:
Progressive for 10 min
PREP SET:
5 x 30 sec L4/30 sec L1
2 min recovery
MAIN SET:
15 min reps as 4 min L3b, 8 min L3a, 3 min L3b (4 min recovery)
Total work of the Main set: From 30 min to 1 hour 45 min
Where should I place these sessions within my training program? * This is a moderate intensity session, with the main body of work being between the “aerobic” and “anaerobic” thresholds. The expected perceived exertion is ~ 7-8/10. * If this session is classified as “Critical”, try to include it in your micro-cycle as a priority. * You need to have reasonable recovery for this type of session (e.g. Orange-Green in HRV4training, or Orange in Whoop). * Consider limiting your training for 20 hours in advance of these sessions to L1 and L2, or perhaps a small amount of L3a. * However, doing higher intensity sessions shortly after (as part of the same day) is fine.
What nutrition should I take on for these sessions? * If these sessions have >90 min of total work at 70.3 paces, consider taking a little carbohydrate before. This can be between 20-60 grams, depending on your habitual diet. * Make sure to begin the session well-hydrated, and it is a good idea to keep drinking throughout these sessions, although there is no need to drink beyond thirst or to your sweat rate. * When these sessions are very long, consider fuelling during the exercise itself. A slow-releasing carbohydrate would be optimal.
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!
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Power Hour: Sweet Spot 2x15min. Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session. Do these intervals at your "sweet spot" which is 88-93% of your current FTP. Total Time in zone: 30min.
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.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
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.
B BASIC ENDURANCE: 6 min 00 secs L3a (low)- 60 sec rec
10min @ 90rpm, from 30 to 60% FTP
7x 6min @ 77% FTP, 1min @ 46% FTP
5min @ 90rpm, from 60 to 30% FTP
Workout overview
Duration: 1h 4m
Stress points: 53
Zone distribution
Z1: 22m
Z2: -
Z3: 42m
Z4: -
Z5: -
Z6: -
34%
0%
66%
0%
0%
0%
Author: Endure IQ
SESSION FOCUS
The focus of this session is to complete an extended duration steady-state bout at a low intensity, with low physiological stress. Let HR be your guide, keeping it within the L1-L2 training zone range. This is a great session for freeing your mind and enjoying some quality training. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization.
However, as well as build endurance, this session also focuses on some technical skills to improve your ability to feel comfortable at a variety of cadences. This is an important skill for bike riding, especially over undulating courses.
WARM-UP:
Progressive for 10 min
MAIN SET:
6 min 00 sec reps and just above L2 (L3a), 60 sec recovery
Total work for the Main set: From to 30 min to 60 min
Where should I place these sessions within my training program? * This is a low-intensity session, with the main body of work being below the “aerobic threshold”. * If this session is classified as “Critical”, try to include it in your micro-cycle as a priority. * These sessions can be conducted at any time in your plan. * You may complete these sessions before or after higher intensity sessions.
What nutrition should I take on for these sessions? * Unless very long, these sessions do not require specific extra prior carbohydrate feeding. * Make sure to begin the session well-hydrated, and it is a good idea to keep drinking throughout these sessions, although there is no need to drink beyond thirst or to your sweat rate. * To help maintain energy balance, you may consider taking in some calories during these sessions, particularly when the sessions are long (>2-2.5 hours). However, avoid carbohydrates and refined sugars. For these sessions, fat and protein-based fuel sources are recommended. *
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.
Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.
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'!
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'!
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.
Like a yoyo, this workout will take us through 3 sets of up and down endurance efforts with intervals ranging from 60-100% FTP. Intervals will range from 30 seconds to 2 minutes in the duration of different sets. ABOUT THE COACH Eric Kahl has been competing in triathlons and endurance sports since the mid 90’s and coaching endurance athletes for 2 decades. Eric has raced in all types of endurance events, from sprint distance to multiple IRONMAN events and multi-day Adventure races. In addition to his extensive racing experience, Eric has coached hundreds of athletes from first-timers to multiple World Championship qualifiers in both 70.3 and 140.6 distances. HELPFUL HINT We highly recommend rides complete an FTP tests on a regular basis, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
ABOUT GROUP WORKOUTS Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.
Todays workout aims to improve your endurance, to help you prepare for the Rapha Women's 100km Challenge!
Whilst your target event is a long one - your training doesn't have to be. You can prepare for Rapha Women's 100 by completing structured Zwift workouts - such as this one!
The workout contains 3 x 9 minute blocks of Zone 3, with some surges thrown in for good measure!
The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block increase in intensity, but decrease in duration; Block 1 - 105% of FTP for 30 seconds, Block 2 - 110% of FTP, for 20 seconds, Block 3 - 115% of FTP for 15 seconds.
At the end of each 9 minute block, there is a 1 minute 'free ride' - you can either drop the hammer and give it your max effort, or ride easy and encourage your fellow Zwifters!
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!
This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.
This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.
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...