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[?]
8min from 65 to 80% of 10k pace2min @ 70% of 10k pace5x 4min @ 85% of 10k pace,
2min @ 70% of 10k pace5min from 78 to 64% of 10k pace
 ZLDR James Smith Speed Session
Watopia: May Field 		45m-
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride5min from 65 to 35% FTP
 RCC Global Club Ride
London: Surrey Hills 		45m46
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
7min 30sec from 45 to 65% FTP3min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP4min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP3min 30sec @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP9min 26sec from 65 to 35% FTP
 Cocorico Workouts – Bikes France
New York: Astoria Line 8 		1h63
3min @ 90rpm, from 45 to 65% FTP1min @ 95rpm, 60% FTP1min @ 100rpm, 65% FTP1min @ 105rpm, 75% FTP45sec @ 110rpm, 90% FTP15sec @ 125rpm, 100% FTP3min @ 85rpm, 45% FTP2min @ 95rpm, 90% FTP2min @ 95rpm, 90% FTP2min @ 95rpm, 90% FTP10min @ 95rpm, 90% FTP2min @ 95rpm, 90% FTP1min @ 95rpm, 90% FTP1min @ 95rpm, 90% FTP5min @ 85rpm, 55% FTP2min @ 105rpm, 95% FTP2min @ 100rpm, 94% FTP2min @ 95rpm, 93% FTP2min @ 95rpm, 92% FTP11min @ 95rpm, 90% FTP1min @ 105rpm, 99% FTP1min @ 85rpm, 55% FTP1min @ 85rpm, 50% FTP1min @ 85rpm, 45% FTP1min @ 85rpm, 45% FTP1min @ 85rpm, from 55 to 35% FTP
 Hotchillee WOT (Watts on Tuesday)
France: Croissant 		1h71
10min from 46 to 66% FTP3min @ 60% FTP3min @ 70% FTP3min @ 80% FTP1min @ 108% FTP5min @ 55% FTP30sec @ 130% FTP3min @ 106% FTP30sec @ 150% FTP4min @ 50% FTP30sec @ 130% FTP3min @ 106% FTP30sec @ 150% FTP4min @ 50% FTP30sec @ 130% FTP3min @ 106% FTP30sec @ 150% FTP4min @ 50% FTP30sec @ 130% FTP3min @ 106% FTP30sec @ 150% FTP4min @ 50% FTP30sec @ 130% FTP3min @ 106% FTP30sec @ 150% FTP4min @ 50% FTP30min @ 66% FTP10min from 55 to 35% FTP
 ZTPL Cycling Club Spring Training
Innsbruck: Innsbruckring 		1h116
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
France: R.G.V. 		48m53
8min from 40 to 80% FTP3min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP5min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP5min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP4min from 65 to 45% FTP
 Wahooligan Official Group Workout
Watopia: Canopies and Coastlines 		55m62
5min from 25 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% FTP8min @ 90rpm, 90% FTP3min @ 85rpm, 55% FTP8min @ 80rpm, 90% FTP3min from 55 to 25% FTP
 No Limit CC Workout - "Power Up Tuesdays"
Makuri Islands: Chasing the Sun 		1h34
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
4min 30sec from 65 to 85% FTP30sec @ 75% FTP5x 30sec @ 85% FTP,
30sec @ 55% FTP2min @ 75% FTP6x 5min @ 100% FTP,
1min @ 55% FTP7min @ 75% FTP5min from 55 to 35% FTP
 Oxygenaddict Triathlon Power Hour
Watopia: Mountain Route 		1h78
1600 m from 80 to 95% of 10k pace1600 m @ 102% of 10k pace800 m @ 104% of 10k pace800 m @ 105% of 10k pace800 m @ 106% of 10k pace800 m @ 107% of 10k pace800 m from 85 to 50% of HM pace
 Turn It Up Tuesdays
Watopia: 5K Loop 		7.2 km-
1600 m from 80 to 95% of 10k pace1600 m @ 102% of 10k pace800 m @ 104% of 10k pace800 m @ 105% of 10k pace800 m @ 106% of 10k pace800 m @ 107% of 10k pace800 m from 85 to 50% of HM pace
 Turn It Up Tuesdays
Watopia: 5K Loop 		7.2 km-
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
France: R.G.V. 		51m63
10min from 25 to 75% FTP2min 30sec @ 50% FTP4x 1min @ 108% FTP,
4min @ 50% FTP6min @ 81% FTP6min 30sec from 75 to 25% FTP
 Dowsett's TT Tips
Watopia: Tempus Fugit 		45m35
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
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
France: R.G.V. 		52m61
1600 m from 80 to 95% of 10k pace1600 m @ 102% of 10k pace800 m @ 104% of 10k pace800 m @ 105% of 10k pace800 m @ 106% of 10k pace800 m @ 107% of 10k pace800 m from 85 to 50% of HM pace
 Turn It Up Tuesdays
Watopia: 5K Loop 		7.2 km-
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
8min 25sec from 55 to 75% FTP1min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min 20sec @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP1min from 60 to 85% FTP20sec @ 125% FTP1min @ 50% FTP20sec @ 125% FTP2min 5sec @ 50% FTP
 Triathletes on Zwift Tuesday High Intensity Workout
France: Casse-Pattes 		1h 4m61
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
1600 m from 80 to 95% of 10k pace1600 m @ 102% of 10k pace800 m @ 104% of 10k pace800 m @ 105% of 10k pace800 m @ 106% of 10k pace800 m @ 107% of 10k pace800 m from 85 to 50% of HM pace
 Turn It Up Tuesdays
Watopia: 5K Loop 		7.2 km-
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
400 m @ 42% of 10k pace600 m @ 46% of 10k pace1000 m @ 50% of 10k pace1000 m @ 54% of 10k pace1000 m @ 58% of 10k pace200 m @ 67% of 10k pace
 Film My Run 500 with NoblePro
Watopia: Titan's Run 		4.2 km-
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP1min free ride5min from 65 to 35% FTP
 RCC Global Club Ride
London: London Loop 		45m46
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
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
France: R.G.V. 		1h 35m113
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
1600 m from 80 to 95% of 10k pace1600 m @ 102% of 10k pace800 m @ 104% of 10k pace800 m @ 105% of 10k pace800 m @ 106% of 10k pace800 m @ 107% of 10k pace800 m from 85 to 50% of HM pace
 Turn It Up Tuesdays
Watopia: 5K Loop 		7.2 km-
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
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
France: R.G.V. 		57m70
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
France: R.G.V. 		59m77
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
15min from 50 to 70% FTP4x 4min @ 60rpm, 88% FTP,
1min @ 90rpm, 65% FTP4x 4min @ 60rpm, 88% FTP,
1min @ 90rpm, 65% FTP5min from 70 to 50% FTP
 Endure IQ Training Squad Session
Watopia: Mountain Route 		1h62
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
France: Douce France 		51m105
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
10min from 30 to 90% FTP3min @ 40% FTP7x 3min @ 108% FTP,
3min @ 60% FTP5min from 45 to 25% FTP
 Mountain Massif structured training: FTP Nudges @ 108%
Watopia: Tempus Fugit 		59m74
3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP1x 3min @ 111% FTP,
3min @ 35% FTP2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
 Zwift Women's Training Club Workout
Makuri Islands: Wandering Flats 		49m59
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
1min 30sec from 35 to 55% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1min 30sec @ 45% FTP5x 2min @ 98% FTP,
30sec @ 68% FTP2min 30sec @ 45% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP3min @ 45% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP3min 30sec @ 45% FTP
 Le Col Cycling Club Community Sessions
France: Douce France 		47m59
1min @ 33% FTP1min @ 40% FTP1min @ 33% FTP1min @ 50% FTP1min @ 33% FTP1min @ 60% FTP1min @ 33% FTP1min @ 70% FTP1min @ 33% FTP1min @ 80% FTP1min @ 33% FTP1min @ 90% FTP1min @ 33% FTP1min @ 100% FTP1min @ 33% FTP1min @ 110% FTP1min @ 33% FTP1min @ 120% FTP3min @ 25% FTP10x 40sec @ 108% FTP,
20sec @ 50% FTP3min @ 33% FTP10x 20sec @ 130% FTP,
40sec @ 50% FTP5min @ 40% FTP
 Rowe & King - Wednesday Wake-up
Innsbruck: Innsbruckring 		49m48
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run
 PACK Run: Step by Step + After Party
Bologna TT: Bologna Time Trial 		5-8 km-
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
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
France: Douce France 		1h75
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
35min free run
 TEAM ITALY From Walk to Run 5K
Watopia: Handful of Gravel Run 		35m-
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
6min from 45 to 95% FTP2x 1min @ 110rpm, 80% FTP,
1min @ 80rpm, 55% FTP1min @ 65% FTP3x 2min @ 97% FTP,
1min @ 110% FTP5min @ 65% FTP2x 3min @ 97% FTP,
2min @ 110% FTP6min @ 65% FTP3x 2min @ 97% FTP,
2min @ 110% FTP6min from 65 to 40% FTP
 Team Italy Workout Series by Manuel Ferrari
Watopia: Tempus Fugit 		1h 5m82
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
France: R.G.V. 		40m52
1609 m from 75 to 100% of HM pace6437 m @ 92% of 5k pace804 m from 85 to 50% of HM pace
 CRYO-GEN & ZLDR Wednesday Workout RUN
France: Croissant 		7.6 km-
15min from 25 to 75% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP5min @ 60% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP5min @ 60% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP5min from 70 to 25% FTP
 RT Performance Sweet Spot Attack Wednesday Group Workout
Watopia: Tick Tock 		1h66
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
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
France: Douce France 		49m37
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
6min from 45 to 75% FTP30sec @ 95% FTP30sec @ 50% FTP30sec @ 109% FTP30sec @ 50% FTP30sec @ 125% FTP30sec @ 50% FTP3min @ 50% FTP4min @ 65% FTP10x 20sec @ 120% FTP,
40sec @ 75% FTP4min @ 50% FTP3min @ 65% FTP8x 30sec @ 120% FTP,
30sec @ 65% FTP5min @ 50% FTP2min @ 65% FTP6x 40sec @ 120% FTP,
20sec @ 55% FTP6min from 55 to 35% FTP
 Team I Race Like A Girl Workout
France: Hell of the North 		1h 5m66
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
France: R.G.V. 		56m69
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
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
France: Douce France 		55m63
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 63 to 83% of 10k pace5min @ 76% of 10k pace4min @ 80% of 10k pace1min @ 80% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace2min @ 75% of 10k pace2min @ 75% of 10k pace1min from 85 to 65% of 10k pace
 PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: May Field 		52m-
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
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
France: Douce France 		48m53
10min from 65 to 75% of MM pace30min @ 75% of MM pace5min from 75 to 65% of MM pace
 USAT Social Fun Run
Watopia: Two Bridges Loop 		45m-
9min from 50 to 75% FTP2min @ 80% FTP30sec @ 104% FTP30sec @ 50% FTP30sec @ 106% FTP30sec @ 50% FTP30sec @ 108% FTP2min @ 50% FTP5min @ 103% FTP3min @ 45% FTP5min @ 103% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP3min @ 107% FTP2min @ 45% FTP3min @ 107% FTP2min @ 40% FTP5min from 60 to 45% FTP
 ZZRC Group Workout
New York: Lady Liberty 		1h74
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
France: R.G.V. 		51m63
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
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
France: R.G.V. 		52m81
5min from 38 to 63% FTP4min @ 69% FTP5min @ 77% FTP6min @ 72% FTP6min @ 76% FTP5min @ 69% FTP2min @ 82% FTP3min @ 85% FTP8min @ 77% FTP5min @ 72% FTP5min @ 78% FTP1min @ 84% FTP5min from 75 to 25% FTP
 BC Bike Race Endurance Workout
Makuri Islands: Fine and Sandy 		1h54
35min free run
 TEAM ITALY From Walk to Run 5K
Watopia: 5K Loop 		35m-
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
35min free run
 TEAM ITALY From Walk to Run 5K
Watopia: 5K Loop 		35m-
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
France: R.G.V. 		52m61
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
6min from 45 to 95% FTP2x 1min @ 110rpm, 80% FTP,
1min @ 80rpm, 55% FTP1min @ 65% FTP3x 2min @ 97% FTP,
1min @ 110% FTP5min @ 65% FTP2x 3min @ 97% FTP,
2min @ 110% FTP6min @ 65% FTP3x 2min @ 97% FTP,
2min @ 110% FTP6min from 65 to 40% FTP
 Team Italy Workout Series by Manuel Ferrari
Paris: Lutece Express 		1h 5m82
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
France: Douce France 		52m61
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
10min from 30 to 90% FTP3min @ 40% FTP7x 3min @ 108% FTP,
3min @ 60% FTP5min from 45 to 25% FTP
 Mountain Massif structured training: FTP Nudges @ 108%
Watopia: Tempus Fugit 		59m74
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
France: R.G.V. 		1h 35m113
5min from 35 to 55% FTP2min from 85 to 105% FTP1min @ 55% FTP2x 5min @ 60rpm, 80% FTP,
2min @ 90rpm, 55% FTP1x 2min @ 100% FTP,
1min @ 55% FTP1x 3min @ 100% FTP,
1min 30sec @ 55% FTP1x 4min @ 100% FTP,
2min @ 55% FTP1x 3min @ 100% FTP,
1min 30sec @ 55% FTP1x 2min @ 100% FTP,
1min @ 55% FTP2x 5min @ 60rpm, 80% FTP,
2min @ 90rpm, 55% FTP3min from 55 to 35% FTP
 Norwegian Watts Group Workout Strength Endurance/Threshold Combo
Makuri Islands: Castle to Castle 		1h65
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min 5sec from 45 to 70% FTP20sec @ 55% FTP4x 1min @ 75% FTP,
30sec @ 55% FTP30sec @ 115% FTP1min @ 55% FTP3x 1min @ 75% FTP,
30sec @ 55% FTP2x 1min @ 85% FTP,
30sec @ 55% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP5min @ 55% FTP3x 30sec @ 122% FTP,
15sec @ 50% FTP10x 30sec @ 120% FTP,
15sec @ 50% FTP3x 40sec @ 120% FTP,
20sec @ 50% FTP5min @ 55% FTP3x 30sec @ 122% FTP,
15sec @ 50% FTP10x 30sec @ 120% FTP,
15sec @ 50% FTP3x 40sec @ 120% FTP,
20sec @ 50% FTP6min @ 55% FTP3x 30sec @ 123% FTP,
15sec @ 50% FTP10x 30sec @ 120% FTP,
15sec @ 50% FTP3x 40sec @ 123% FTP,
20sec @ 50% FTP7min @ 55% FTP3x 30sec @ 155% FTP,
1min @ 50% FTP2min @ 55% FTP6min from 60 to 55% FTP
 ZTPL Cycling Club Red Wednesday Training
France: Ven-Top 		1h 39m122
1min 30sec from 35 to 55% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1min 30sec @ 45% FTP5x 2min @ 98% FTP,
30sec @ 68% FTP2min 30sec @ 45% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP3min @ 45% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP30sec @ 115% FTP1min @ 100% FTP1min @ 82% FTP3min 30sec @ 45% FTP
 Le Col Cycling Club Community Sessions
France: Douce France 		47m59
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
Watopia: Tempus Fugit 		58m69
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
5min from 25 to 65% FTP5min @ 66% FTP2min @ 64% FTP5min @ 61% FTP2min @ 76% FTP3min @ 58% FTP4min @ 64% FTP2min 30sec @ 76% FTP3min @ 70% FTP2min @ 76% FTP5min @ 61% FTP2min @ 69% FTP3min @ 65% FTP1min 30sec from 55 to 42% FTP
 BC Bike Race Endurance Workout
Watopia: Handful Of Gravel 		45m32
2min @ 90rpm, 55% FTP2min @ 95rpm, 60% FTP2min @ 100rpm, 65% FTP2min @ 95rpm, 70% FTP1min @ 90rpm, 55% FTP5x 20sec @ 105rpm, 140% FTP,
1min 40sec @ 90rpm, 55% FTP1min @ 90rpm, 55% FTP3min @ 70rpm, 102% FTP3min @ 75rpm, 95% FTP4min @ 85rpm, 88% FTP2min @ 90rpm, 60% FTP1min @ 90rpm, 55% FTP5x 20sec @ 105rpm, 150% FTP,
1min 40sec @ 90rpm, 50% FTP1min @ 55% FTP3min @ 70rpm, 102% FTP3min @ 75rpm, 95% FTP4min @ 85rpm, 88% FTP2min @ 90rpm, 60% FTP2min @ 90rpm, 50% FTP1min @ 90rpm, 45% FTP
 PAOLO BARBERA THE BRIDGE
Makuri Islands: Island Outskirts 		59m66
30sec @ 50% FTP30sec @ 55% FTP30sec @ 60% FTP30sec @ 65% FTP30sec @ 70% FTP30sec @ 75% FTP20sec @ 120% FTP30sec @ 60% FTP20sec @ 120% FTP30sec @ 60% FTP20sec @ 125% FTP30sec @ 60% FTP20sec @ 125% FTP30sec @ 60% FTP20sec @ 130% FTP30sec @ 60% FTP20sec @ 130% FTP30sec @ 60% FTP1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min 30sec @ 100% FTP1min @ 50% FTP1min 30sec @ 105% FTP1min @ 50% FTP1min 30sec @ 110% FTP1min @ 50% FTP1min 30sec @ 105% FTP1min @ 50% FTP1min 30sec @ 100% FTP2min @ 50% FTP4min @ 85% FTP2min @ 50% FTP5x 1min @ 110% FTP,
1min @ 90% FTP2min @ 50% FTP4min 35sec from 75 to 55% FTP
 TRI247 Workout Series - 50 Shades of Power!
Watopia: Sand And Sequoias 		1h75
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
France: R.G.V. 		59m76
10min from 53 to 73% FTP4x 5min @ 83% FTP,
1min @ 105% FTP5min @ 63% FTP3x 5min @ 83% FTP,
1min @ 105% FTP5min from 55 to 35% FTP
 Giant Camden Triathlon Endurance 6
London: Greater London Loop 		1h 3m69
5min from 50 to 70% FTP15min @ 77% FTP7x 2min @ 106% FTP,
2min @ 60% FTP5min @ 60% FTP10min from 87 to 67% FTP
 PTz Workout By EnduranceLab.ie - VO2max Intervals Ride
New York: NYC KOM After Party 		1h71
10min from 35 to 55% FTP2x 20sec @ 100% FTP,
40sec @ 55% FTP2x 15sec @ 105% FTP,
45sec @ 55% FTP2x 10sec @ 110% FTP,
50sec @ 55% FTP1min @ 55% FTP10x 40sec @ 110% FTP,
20sec @ 55% FTP5min @ 55% FTP10x 30sec @ 112% FTP,
15sec @ 55% FTP5min 30sec @ 55% FTP10x 30sec @ 112% FTP,
30sec @ 55% FTP5min from 55 to 35% FTP
 Int Women Cycling AMS - VO2 Max Short Intervals
Watopia: Hilly Route 		1h62
1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run1000 m free run
 PACK Run: Step by Step + After Party
Bologna TT: Bologna Time Trial 		5-8 km-
15min @ 90rpm, from 35 to 55% FTP5x 30sec @ 106% FTP,
30sec @ 30% FTP2min @ 46% FTP9x 30sec @ 100rpm, 117% FTP,
30sec @ 100rpm, 46% FTP5min @ 45% FTP9x 30sec @ 100rpm, 117% FTP,
30sec @ 100rpm, 46% FTP5min @ 45% FTP9x 30sec @ 100rpm, 117% FTP,
30sec @ 100rpm, 46% FTP5min @ 90rpm, from 55 to 35% FTP
 Endure IQ Training Squad Session
Watopia: Accelerate to Elevate 		1h 4m59
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
France: Douce France 		57m70
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
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
France: R.G.V. 		59m77
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 50 to 85% FTP2x 20sec @ 105% FTP,
1min @ 60% FTP1min @ 50% FTP15sec free ride2min 45sec @ 50% FTP2min free ride2min from 65 to 26% FTP
 AusCycling Talent Identification
Watopia: Flat Route 		32m12
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
8min @ 95rpm, from 44 to 65% FTP4min @ 93rpm, 90% FTP1min 30sec @ 97rpm, 115% FTP3min 30sec @ 90rpm, 76% FTP4min @ 93rpm, 90% FTP1min 30sec @ 97rpm, 115% FTP3min 30sec @ 90rpm, 76% FTP4min @ 93rpm, 90% FTP1min 30sec @ 97rpm, 115% FTP3min 30sec @ 90rpm, 76% FTP5min @ 90rpm, 75% FTP1min 30sec @ 73rpm, 85% FTP2min @ 78rpm, 95% FTP1min @ 68rpm, 105% FTP30sec @ 63rpm, 115% FTP1min 30sec @ 83rpm, 90% FTP2min @ 88rpm, 85% FTP2min 30sec @ 93rpm, 80% FTP3min @ 98rpm, 75% FTP5min from 60 to 40% FTP
 USAT Workout Wednesday
France: Douce France 		59m71
6min from 45 to 75% FTP30sec @ 95% FTP30sec @ 50% FTP30sec @ 109% FTP30sec @ 50% FTP30sec @ 125% FTP30sec @ 50% FTP3min @ 50% FTP4min @ 65% FTP10x 20sec @ 120% FTP,
40sec @ 75% FTP4min @ 50% FTP3min @ 65% FTP8x 30sec @ 120% FTP,
30sec @ 65% FTP5min @ 50% FTP2min @ 65% FTP6x 40sec @ 120% FTP,
20sec @ 55% FTP6min from 55 to 35% FTP
 Team I Race Like A Girl Workout
France: Hell of the North 		1h66
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 25 to 65% FTP5min @ 66% FTP2min @ 64% FTP5min @ 61% FTP2min @ 76% FTP3min @ 58% FTP4min @ 64% FTP2min 30sec @ 76% FTP3min @ 70% FTP2min @ 76% FTP5min @ 61% FTP2min @ 69% FTP3min @ 65% FTP1min 30sec from 55 to 42% FTP
 BC Bike Race Endurance Workout
Watopia: Handful Of Gravel 		45m32
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
5min from 25 to 65% FTP5min @ 66% FTP2min @ 64% FTP5min @ 61% FTP2min @ 76% FTP3min @ 58% FTP4min @ 64% FTP2min 30sec @ 76% FTP3min @ 70% FTP2min @ 76% FTP5min @ 61% FTP2min @ 69% FTP3min @ 65% FTP1min 30sec from 55 to 42% FTP
 BC Bike Race Endurance Workout
Watopia: Handful Of Gravel 		45m32
5min from 30 to 50% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1x 2min @ 100% FTP,
3min @ 55% FTP15min @ 90% FTP5min @ 55% FTP15min @ 90% FTP3min @ 55% FTP2min @ 100% FTP7min from 50 to 30% FTP
 Hincapie Sportswear Power Hour
Watopia: Tick Tock 		1h 3m65
2000 m from 70 to 84% of 10k pace2x 100 m @ 107% of 10k pace,
400 m @ 76% of 10k pace5x 600 m @ 100% of 10k pace,
400 m @ 93% of 10k pace2x 600 m @ 103% of 10k pace,
400 m @ 97% of 10k pace1000 m from 80 to 80% of 10k pace
 Workout Wednesday Run
Watopia: Chili Pepper 		7-11 km-
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
France: Douce France 		51m105
10min from 25 to 75% FTP4x 1min @ 100rpm, 75% FTP,
1min @ 65rpm, 50% FTP5min @ 65rpm, 95% FTP2min @ 33% FTP5min @ 60rpm, 100% FTP2min @ 34% FTP5min @ 60rpm, 106% FTP2min @ 33% FTP5min @ 55rpm, 106% FTP2min @ 34% FTP4x 1min @ 100rpm, 79% FTP,
1min @ 65rpm, 50% FTP10min from 75 to 25% FTP
 Betty Designs Group Workout
France: R.G.V. 		1h 5m68
7min from 50 to 70% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP2min 30sec @ 50% FTP2min 30sec @ 85% FTP2min 30sec @ 88% FTP2min 30sec @ 91% FTP2min 30sec @ 97% FTP3min from 70 to 50% FTP
 Workout 2 | The Endurance Groove
Watopia: Sugar Cookie
Watopia: Coastal Crown Loop 		32m-57m68
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
 Jon's Short Mix
Makuri Islands: Sprinter's Playground 		29m45
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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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