Search Zwift group workout events

Below is a list of all currently scheduled Zwift group workout events.

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Workout	Name	Duration	TSS^[?]
	PAOLO BARBERA - HAIR COMB and workout Makuri Islands: Island Outskirts	59m	63
1.0-5.0 W/kg, Makuri Islands: Island Outskirts PAOLO BARBERA HAIR COMB ZC 3min @ 90rpm, from 45 to 65% FTP 3min @ 95rpm, 60% FTP 4min @ 100rpm, 65% FTP 1min @ 90rpm, 55% FTP 4x 1min @ 100rpm, 88% FTP, 1min @ 90rpm, 55% FTP 1min @ 90rpm, 55% FTP 6x 1min @ 75rpm, 115% FTP, 2min @ 90rpm, 55% FTP 1min @ 90rpm, 55% FTP 6x 1min @ 75rpm, 115% FTP, 2min @ 90rpm, 55% FTP 1min @ 90rpm, 55% FTP 1min from 60 to 40% FTP Workout overview Duration: 59m Stress points: 63 Zone distribution Z1: 35m Z2: 8m Z3: 4m Z4: - Z5: 12m Z6: - 60% 13% 7% 0% 20% 0% Author: FABRIZIO BIONDI (via TrainingPeaks) PAOLO BARBERA HAIR COMB IS VO2 MAX WORKOUT. ONE MINUTE STRONG EFFORT TWO MINUTES RECOVERY FOR 12 TIMES View event on zwift.com
	Le Col Cycling Club Community Sessions France: Casse-Pattes	43m	53
1.0-5.0 W/kg, France: Casse-Pattes Le Col Workout Sessions V02 Session 1min 30sec @ 60% FTP 1min 30sec @ 70% FTP 1min 30sec @ 80% FTP 1min 30sec @ 90% FTP 1min @ 48% FTP 30sec @ 103% FTP 2min @ 55% FTP 1x 50sec @ 120% FTP, 20sec @ 55% FTP 1x 50sec @ 115% FTP, 20sec @ 55% FTP 1x 50sec @ 110% FTP, 20sec @ 55% FTP 1x 50sec @ 105% FTP, 20sec @ 55% FTP 1x 50sec @ 100% FTP, 20sec @ 55% FTP 1x 50sec @ 95% FTP, 20sec @ 55% FTP 1x 50sec @ 90% FTP, 20sec @ 55% FTP 3min @ 55% FTP 1x 50sec @ 120% FTP, 20sec @ 55% FTP 1x 50sec @ 115% FTP, 20sec @ 55% FTP 1x 50sec @ 110% FTP, 20sec @ 55% FTP 1x 50sec @ 105% FTP, 20sec @ 55% FTP 1x 50sec @ 100% FTP, 20sec @ 55% FTP 1x 50sec @ 95% FTP, 20sec @ 55% FTP 1x 50sec @ 90% FTP, 20sec @ 55% FTP 3min @ 55% FTP 1x 50sec @ 120% FTP, 20sec @ 55% FTP 1x 50sec @ 115% FTP, 20sec @ 55% FTP 1x 50sec @ 110% FTP, 20sec @ 55% FTP 1x 50sec @ 105% FTP, 20sec @ 55% FTP 1x 50sec @ 100% FTP, 20sec @ 55% FTP 1x 50sec @ 95% FTP, 20sec @ 55% FTP 1x 50sec @ 90% FTP, 20sec @ 55% FTP 3min 30sec @ 40% FTP Workout overview Duration: 43m 30s Stress points: 53 Zone distribution Z1: 20m Z2: 3m Z3: 2m Z4: 10m Z5: 8m Z6: 3m 45% 7% 3% 22% 17% 6% Author: Chris Opie (via TrainingPeaks) 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. View event on zwift.com
	KNWUFondo.nl Break Your Week Work-out Watopia: Flat Route	56m	82
1.0-5.0 W/kg, Watopia: Flat Route London Classique 7min from 50 to 75% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 1min @ 55% FTP 20sec @ 150% FTP 1min @ 100% FTP 30sec @ 65% FTP 3min @ 90% FTP 20sec @ 130% FTP 2min @ 95% FTP 2min @ 85% FTP 2min @ 95% FTP 1min @ 120% FTP 3min @ 95% FTP 2min @ 85% FTP 3min @ 95% FTP 1min @ 120% FTP 3min @ 95% FTP 2min @ 85% FTP 3min @ 95% FTP 1min @ 120% FTP 3min @ 95% FTP 2min @ 85% FTP 3min @ 95% FTP 45sec @ 130% FTP 2min @ 105% FTP 20sec @ 200% FTP 5min from 55 to 35% FTP Workout overview Duration: 56m 15s Stress points: 82 Zone distribution Z1: 10m Z2: 5m Z3: 8m Z4: 26m Z5: 3m Z6: 5m 17% 8% 14% 46% 5% 8% Author: Zwift A race simulation on London Classique where you'll tackle 4 laps of the course. View event on zwift.com
	Giant Camden Triathlon Endurance 6 Scotland: Loch Loop	1h 3m	69
1.0-5.0 W/kg, Scotland: Loch Loop Giant Camden Triathlon Endurance 6 10min from 53 to 73% FTP 4x 5min @ 83% FTP, 1min @ 105% FTP 5min @ 63% FTP 3x 5min @ 83% FTP, 1min @ 105% FTP 5min from 55 to 35% FTP Workout overview Duration: 1h 2m Stress points: 69 Zone distribution Z1: 9m Z2: 12m Z3: 35m Z4: - Z5: 7m Z6: - 14% 19% 56% 0% 11% 0% Author: Angela Wray (via TrainingPeaks) 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. View event on zwift.com
	Zwift NL - Int. Women's Cycling AMS Workout Makuri Islands: Suki's Playground	56m	66
1.0-5.0 W/kg, Makuri Islands: Suki's Playground 7 Milk it baby 3min from 45 to 55% FTP 20sec @ 125% FTP 3min from 56 to 65% FTP 20sec @ 125% FTP 3min from 66 to 75% FTP 20sec @ 125% FTP 2min @ 55% FTP 5min @ 95% FTP 3min @ 50% FTP 3min @ 115% FTP 1min @ 50% FTP 10x 1min @ 100% FTP, 1min @ 77% FTP 2min @ 50% FTP 10min from 75 to 50% FTP Workout overview Duration: 56m Stress points: 66 Zone distribution Z1: 16m Z2: 11m Z3: 10m Z4: 15m Z5: 3m Z6: 1m 29% 19% 18% 27% 5% 2% Author: Int. Women's Cycling AMS 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 View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Team EF Coaching Weekly Training Ride Watopia: Hilly Route	1h 30m	73
1.0-5.0 W/kg, Watopia: Hilly Route 1h:30m Tempo Control 20min @ 100rpm, from 40 to 65% FTP 10x 10sec @ 99rpm, 80% FTP, 20sec @ 99rpm, 76% FTP 5min @ 100rpm, 52% FTP 10x 10sec @ 99rpm, 80% FTP, 20sec @ 99rpm, 76% FTP 5min @ 100rpm, 52% FTP 4x 5min @ 110rpm, 90% FTP, 2min 30sec @ 110rpm, 53% FTP 20min @ 100rpm, from 65 to 40% FTP Workout overview Duration: 1h 30m Stress points: 73 Zone distribution Z1: 52m Z2: 15m Z3: 3m Z4: 20m Z5: - Z6: - 58% 16% 4% 22% 0% 0% Author: Moreno Hofland 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 View event on zwift.com
	TRI247 Workout Series - Micro Burst Intervals Watopia: Sand And Sequoias	1h	74
1.0-5.0 W/kg, Watopia: Sand And Sequoias Micro Burst Intervals 3min 30sec from 40 to 55% FTP 4x 15sec @ 110% FTP, 30sec @ 50% FTP 2min 30sec from 50 to 65% FTP 4x 15sec @ 120% FTP, 30sec @ 50% FTP 2min 30sec from 60 to 75% FTP 4x 15sec @ 130% FTP, 30sec @ 50% FTP 1min @ 60% FTP 1min @ 70% FTP 1min @ 80% FTP 8x 30sec @ 150% FTP, 50sec @ 50% FTP 3min 30sec @ 50% FTP 8x 20sec @ 175% FTP, 40sec @ 50% FTP 3min 30sec @ 50% FTP 8x 10sec @ 200% FTP, 25sec @ 50% FTP 3min 30sec @ 50% FTP 5min 40sec from 75 to 40% FTP Workout overview Duration: 1h Stress points: 74 Zone distribution Z1: 40m Z2: 8m Z3: 1m Z4: - Z5: 1m Z6: 10m 67% 13% 2% 0% 2% 17% Author: John Levison 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. View event on zwift.com
	Ham Sandwich France: R.G.V.	52m	64
1.0-5.0 W/kg, France: R.G.V. Ham Sandwich 5min @ 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 overview Duration: 52m Stress points: 64 Zone distribution Z1: 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... View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Endure IQ Training Squad Session Watopia: Sand And Sequoias	1h 2m	79
1.0-5.0 W/kg, Watopia: Sand And Sequoias 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 COOLDOWN: 5 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. View event on zwift.com
	Lactate Shuttle France: Douce France	57m	70
1.0-5.0 W/kg, France: Douce France Lactate shuttle 3min @ 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 overview Duration: 57m Stress points: 70 Zone distribution Z1: 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! View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	7-11 km	-
15.0-15.0 W/kg, Watopia: Chili Pepper LT Intervals A 33min 20sec from 70 to 84% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 3h 3m 20s Stress points: 264 Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 W/kg, Watopia: Chili Pepper LT Intervals B 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 46m 40s Stress points: 246 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 W/kg, Watopia: Chili Pepper LT Intervals C 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 1x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 13m 20s Stress points: 191 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 W/kg, Watopia: Chili Pepper LT Intervals D 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 1h 56m 40s Stress points: 162 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Macro to Micro France: R.G.V.	59m	77
1.0-5.0 W/kg, France: R.G.V. Macro to Micro 8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP Workout overview Duration: 58m 30s Stress points: 77 Zone distribution Z1: 29m Z2: 8m Z3: 7m Z4: - Z5: - Z6: 14m 50% 14% 12% 0% 0% 24% Author: Shayne Gaffney A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	7-10 km	-
15.0-15.0 W/kg, Watopia: Chili Pepper LT Intervals B 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 46m 40s Stress points: 246 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 13.0-13.0 W/kg, Watopia: Chili Pepper 8642 Down and Up B 16min 40sec from 75 to 80% of 10k pace 2x 3min 20sec @ 100% of 10k pace, 6min 40sec @ 80% of 10k pace 1x 13min 20sec @ 107% of 10k pace, 6min 40sec @ 70% of 10k pace 1x 10min @ 113% of 10k pace, 6min 40sec @ 70% of 10k pace 1x 6min 40sec @ 120% of 10k pace, 3min 20sec @ 65% of 10k pace 1x 3min 20sec @ 127% of 10k pace, 3min 20sec @ 65% of 10k pace 13min 20sec @ 80% of 10k pace 1x 3min 20sec @ 127% of 10k pace, 3min 20sec @ 65% of 10k pace 1x 6min 40sec @ 120% of 10k pace, 3min 20sec @ 65% of 10k pace 1x 10min @ 113% of 10k pace, 6min 40sec @ 70% of 10k pace 1x 13min 20sec @ 107% of 10k pace, 3min 20sec @ 65% of 10k pace 10min from 83 to 80% of 10k pace Workout overview Duration: 2h 43m 20s Stress points: 258 Zone distribution Z1: 0 m Z2: 2400 m Z3: 3000 m Z4: 400 m Z5: 2800 m Z6: 1200 m 0% 24% 31% 4% 29% 12% Author: Tim Grose Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 W/kg, Watopia: Chili Pepper LT Intervals C 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 1x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 13m 20s Stress points: 191 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 W/kg, Watopia: Chili Pepper LT Intervals D 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 1h 56m 40s Stress points: 162 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	USAT Workout Wednesday France: Douce France	59m	71
1.0-5.0 W/kg, France: Douce France USAT "USAT_Wednesday_Ride_9-14-22" 8min @ 95rpm, from 44 to 65% FTP 4min @ 93rpm, 90% FTP 1min 30sec @ 97rpm, 115% FTP 3min 30sec @ 90rpm, 76% FTP 4min @ 93rpm, 90% FTP 1min 30sec @ 97rpm, 115% FTP 3min 30sec @ 90rpm, 76% FTP 4min @ 93rpm, 90% FTP 1min 30sec @ 97rpm, 115% FTP 3min 30sec @ 90rpm, 76% FTP 5min @ 90rpm, 75% FTP 1min 30sec @ 73rpm, 85% FTP 2min @ 78rpm, 95% FTP 1min @ 68rpm, 105% FTP 30sec @ 63rpm, 115% FTP 1min 30sec @ 83rpm, 90% FTP 2min @ 88rpm, 85% FTP 2min 30sec @ 93rpm, 80% FTP 3min @ 98rpm, 75% FTP 5min from 60 to 40% FTP Workout overview Duration: 59m Stress points: 71 Zone distribution Z1: 11m Z2: 17m Z3: 22m Z4: 4m Z5: 6m Z6: - 18% 29% 36% 6% 10% 0% Author: Chris Kaplanis #RTAtri View event on zwift.com
	Half & Full Ironman with Beyond The Line (Asi-Ame) New York: Knickerbocker	1h 30m	87
1.0-5.0 W/kg, New York: Knickerbocker BTL 2 blocks 5x4' @70.3/IM 8min @ 80rpm, from 50 to 70% FTP 3min @ 85rpm, 70% FTP 2min @ 85rpm, 85% FTP 1min @ 90rpm, 95% FTP 1min @ 100rpm, 110% FTP 3min 30sec @ 85rpm, 60% FTP 4min @ 75rpm, 88% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 65rpm, 78% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 75rpm, 88% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 65rpm, 78% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 75rpm, 88% FTP 5min @ 90rpm, 55% FTP 4min @ 75rpm, 90% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 65rpm, 80% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 75rpm, 90% FTP 2min 30sec @ 85rpm, 60% FTP 4min @ 65rpm, 80% FTP 3min @ 75rpm, 60% FTP 4min @ 75rpm, 90% FTP 1min @ 75rpm, 60% FTP 5min @ 85rpm, from 70 to 50% FTP Workout overview Duration: 1h 30m Stress points: 87 Zone distribution Z1: 12m Z2: 35m Z3: 30m Z4: 13m Z5: 1m Z6: - 13% 38% 33% 14% 1% 0% Author: Olivier Baillet @Beyond The Line 2 blocks of 5x(4min, 2min30 easy) The odd 4min are @70.3 power, the even @IM power The second block is with slightly more watts, 2% more View event on zwift.com
	Team I Race Like A Girl Workout Watopia: Figure 8	1h	71
1.0-5.0 W/kg, Watopia: Figure 8 Variation on a threshold 5min from 45 to 75% FTP 30sec @ 95% FTP 30sec @ 50% FTP 30sec @ 110% FTP 30sec @ 50% FTP 30sec @ 120% FTP 30sec @ 50% FTP 2min @ 50% FTP 2min from 90 to 100% FTP 1min @ 100% FTP 2min from 90 to 100% FTP 2min from 90 to 100% FTP 1min @ 100% FTP 2min from 90 to 100% FTP 2min from 90 to 100% FTP 1min @ 100% FTP 5min @ 50% FTP 1min @ 110% FTP 1min @ 50% FTP 2min @ 110% FTP 3min @ 50% FTP 2min @ 110% FTP 1min @ 50% FTP 1min @ 110% FTP 5min @ 50% FTP 10x 30sec @ 112% FTP, 30sec @ 65% FTP 6min from 50 to 45% FTP Workout overview Duration: 1h Stress points: 71 Zone distribution Z1: 27m Z2: 8m Z3: - Z4: 14m Z5: 12m Z6: 1m 45% 13% 0% 23% 19% 1% Author: D.Sari (SISU-IRLAG Morrigan) View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	7-11 km	-
15.0-15.0 W/kg, Watopia: Chili Pepper LT Intervals A 33min 20sec from 70 to 84% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 3h 3m 20s Stress points: 264 Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 W/kg, Watopia: Chili Pepper LT Intervals B 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 46m 40s Stress points: 246 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 W/kg, Watopia: Chili Pepper LT Intervals C 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 1x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 13m 20s Stress points: 191 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 W/kg, Watopia: Chili Pepper LT Intervals D 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 1h 56m 40s Stress points: 162 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Hincapie Sportswear Power Hour Watopia: Tick Tock	1h 3m	65
1.0-5.0 W/kg, Watopia: Tick Tock PH: 30 SST (2x15) 5min from 30 to 50% FTP 1min @ 60% FTP 1min @ 70% FTP 1min @ 80% FTP 1x 2min @ 100% FTP, 3min @ 55% FTP 15min @ 90% FTP 5min @ 55% FTP 15min @ 90% FTP 3min @ 55% FTP 2min @ 100% FTP 7min from 50 to 30% FTP Workout overview Duration: 1h Stress points: 65 Zone distribution Z1: 23m Z2: 2m Z3: 1m Z4: 34m Z5: - Z6: - 38% 3% 2% 57% 0% 0% Author: Nick Mossing 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. View event on zwift.com
	Orange Unicorn France: Douce France	51m	58
1.0-5.0 W/kg, France: Douce France 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 overview Duration: 51m Stress points: 58 Zone distribution Z1: 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. View event on zwift.com
	Betty Designs Group Workout Watopia: Tempus Fugit	1h 9m	74
1.0-5.0 W/kg, Watopia: Tempus Fugit Badass Betty Mash Up! 10min from 25 to 75% FTP 4x 1min @ 100rpm, 75% FTP, 1min @ 65rpm, 50% FTP 5min @ 85rpm, 95% FTP 30sec @ 85rpm, 125% FTP 2min @ 50% FTP 3min @ 60rpm, 100% FTP 2min @ 50% FTP 5min @ 85rpm, 81% FTP 1min @ 85rpm, 125% FTP 2min @ 50% FTP 5min @ 85rpm, 95% FTP 30sec @ 85rpm, 125% FTP 2min @ 50% FTP 3min @ 60rpm, 100% FTP 2min @ 50% FTP 5min @ 85rpm, 81% FTP 1min @ 85rpm, 125% FTP 2min @ 50% FTP 10min from 75 to 25% FTP Workout overview Duration: 1h 9m Stress points: 74 Zone distribution Z1: 30m Z2: 10m Z3: 10m Z4: 16m Z5: - Z6: 3m 44% 14% 14% 23% 0% 4% Author: M.MacDonald Betty Squad 💀🦋💗 View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Spaded Sweetie France: R.G.V.	1h	75
1.0-5.0 W/kg, France: R.G.V. Spaded Sweetie 10min from 25 to 75% 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 @ 58rpm, from 104 to 120% FTP 5min 45sec from 75 to 25% FTP Workout overview Duration: 1h Stress points: 75 Zone distribution Z1: 20m Z2: 9m Z3: 5m Z4: 17m Z5: 6m Z6: 3m 33% 16% 8% 28% 10% 4% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	7-11 km	-
15.0-15.0 W/kg, Watopia: Chili Pepper LT Intervals A 33min 20sec from 70 to 84% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 3h 3m 20s Stress points: 264 Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 W/kg, Watopia: Chili Pepper LT Intervals B 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 5x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 2x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 46m 40s Stress points: 246 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 W/kg, Watopia: Chili Pepper LT Intervals C 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 1x 10min @ 103% of 10k pace, 6min 40sec @ 97% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 2h 13m 20s Stress points: 191 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 W/kg, Watopia: Chili Pepper LT Intervals D 16min 40sec from 70 to 80% of 10k pace 2x 1min 40sec @ 107% of 10k pace, 6min 40sec @ 76% of 10k pace 4x 10min @ 100% of 10k pace, 6min 40sec @ 93% of 10k pace 16min 40sec from 80 to 80% of 10k pace Workout overview Duration: 1h 56m 40s Stress points: 162 Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Bonbon Innsbruck: Innsbruckring	40m	52
1.0-5.0 W/kg, Innsbruck: Innsbruckring Bonbon 5min @ 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 overview Duration: 40m Stress points: 52 Zone distribution Z1: 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. View event on zwift.com
	Endure IQ Training Squad Session Watopia: Sand And Sequoias	1h 17m	53
1.0-5.0 W/kg, Watopia: Sand And Sequoias 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 COOLDOWN: 5 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. * View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	The Grind Finale Innsbruck: Innsbruckring	49m	37
1.0-5.0 W/kg, Innsbruck: Innsbruckring The 'Grind' Finale 10min 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 overview Duration: 49m 10s Stress points: 37 Zone distribution Z1: 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. 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! View event on zwift.com
	Uphill Battle Innsbruck: Innsbruckring	56m	69
1.0-5.0 W/kg, Innsbruck: Innsbruckring Uphill Battle 10min @ 85rpm, 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 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 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 overview Duration: 56m Stress points: 69 Zone distribution Z1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m 41% 18% 1% 28% 2% 11% Author: Shayne Gaffney 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! View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	Zwift Women's Training Club Workout Watopia: Watopia's Waistband	35m-1h 30m	90
1.0-5.0 W/kg, Watopia: Watopia's Waistband Mishmash 10min from 40 to 70% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 100rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 70rpm, 80% FTP, 1min @ 100rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 2min @ 85rpm, 65% FTP 4min @ 95rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 75rpm, 70% FTP 4min @ 75rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 95rpm, 70% FTP 12min from 60 to 90% FTP 2min @ 65rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 95rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 65rpm, 75% FTP over/under 12min @ 100/60rpm, 75% FTP 3min @ 50% FTP Workout overview Duration: 1h 30m Stress points: 90 Zone distribution Z1: 10m Z2: 43m Z3: 34m Z4: - Z5: 4m Z6: - 11% 47% 37% 0% 4% 0% Author: Shayne Gaffney \| GC Coaching Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster! View event on zwift.com 1.0-5.0 W/kg, Watopia: Watopia's Waistband Up and Down 5min from 40 to 105% FTP 2min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 5min from 70 to 40% FTP Workout overview Duration: 35m Stress points: 36 Zone distribution Z1: 15m Z2: 5m Z3: 6m Z4: 7m Z5: 2m Z6: - 43% 15% 18% 19% 5% 0% Author: D.Rowe (Rowe&King) 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. View event on zwift.com
	2 by 2 Watopia: Tempus Fugit	30m	42
1.0-5.0 W/kg, Watopia: Tempus Fugit 2 by 2 8min @ 85rpm, from 50 to 75% FTP 1x 2min @ 90rpm, 100% FTP, 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 1x 1min @ 90rpm, 110% FTP, 1min @ 100rpm, 130% FTP 2min @ 85rpm, 65% FTP 2min @ 85rpm, from 50 to 30% FTP Workout overview Duration: 30m Stress points: 42 Zone distribution Z1: 5m Z2: 15m Z3: - Z4: 2m Z5: 4m Z6: 4m 17% 49% 0% 7% 13% 13% Author: Shayne Gaffney \| GC Coaching 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. View event on zwift.com
	VO2 Max -3 Minute Innsbruck: Innsbruckring	55m	63
1.0-5.0 W/kg, Innsbruck: Innsbruckring VO2 Max - 3 min 8min @ 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 overview Duration: 55m Stress points: 63 Zone distribution Z1: 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'! View event on zwift.com
	VO2 Max -3 Minute Innsbruck: Innsbruckring	55m	63
1.0-5.0 W/kg, Innsbruck: Innsbruckring VO2 Max - 3 min 8min @ 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 overview Duration: 55m Stress points: 63 Zone distribution Z1: 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'! View event on zwift.com
	VO2 Max 40/20 Innsbruck: Innsbruckring	48m	53
1.0-5.0 W/kg, Innsbruck: Innsbruckring 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 overview Duration: 48m Stress points: 53 Zone distribution Z1: 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. View event on zwift.com
	QT2 Systems Group Workout Watopia: Sand And Sequoias	1h	66
1.0-5.0 W/kg, Watopia: Sand And Sequoias Endurance yo yo yo 2min @ 59% FTP 2min @ 65% FTP 2min @ 69% FTP 2min @ 75% FTP 2min @ 80% FTP 2min @ 84% FTP 2min @ 90% FTP 2min @ 95% FTP 2min @ 100% FTP 2min @ 95% FTP 2min @ 90% FTP 2min @ 84% FTP 2min @ 80% FTP 2min @ 75% FTP 2min @ 69% FTP 2min @ 65% FTP 2min @ 59% FTP 1min @ 65% FTP 1min @ 69% FTP 1min @ 75% FTP 1min @ 80% FTP 1min @ 84% FTP 1min @ 90% FTP 1min @ 95% FTP 1min @ 100% FTP 1min @ 95% FTP 1min @ 90% FTP 1min @ 84% FTP 1min @ 80% FTP 1min @ 75% FTP 1min @ 69% FTP 1min @ 65% FTP 1min @ 59% FTP 30sec @ 65% FTP 30sec @ 69% FTP 30sec @ 75% FTP 30sec @ 80% FTP 30sec @ 84% FTP 30sec @ 90% FTP 30sec @ 95% FTP 30sec @ 100% FTP 30sec @ 95% FTP 30sec @ 90% FTP 30sec @ 84% FTP 30sec @ 80% FTP 30sec @ 75% FTP 30sec @ 69% FTP 30sec @ 65% FTP 1min @ 60% FTP 1min 30sec @ 50% FTP Workout overview Duration: 1h Stress points: 66 Zone distribution Z1: 7m Z2: 22m Z3: 21m Z4: 11m Z5: - Z6: - 11% 37% 35% 18% 0% 0% Author: 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. View event on zwift.com
	Slowtwitch Indoors: Rise & Grind Watopia: Tick Tock	1h	64
1.0-5.0 W/kg, Watopia: Tick Tock Hang On! (7/13) 10min from 48 to 68% FTP 1min @ 80% FTP 1min @ 110% FTP 1min @ 50% FTP 30sec @ 120% FTP 1min @ 50% FTP 30sec @ 130% FTP 5min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 3min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 3min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 6min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 3min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 3min @ 50% FTP 30sec @ 120% FTP 30sec @ 115% FTP 30sec @ 110% FTP 30sec @ 105% FTP 5min @ 50% FTP 5min from 55 to 35% FTP Workout overview Duration: 1h Stress points: 64 Zone distribution Z1: 41m Z2: 4m Z3: 1m Z4: - Z5: 10m Z6: 4m 68% 7% 2% 0% 17% 7% Author: Rob Piperno (via TrainingPeaks) View event on zwift.com
	Zwift Women's Training Club Workout Watopia: Watopia's Waistband	35m-1h 30m	90
1.0-5.0 W/kg, Watopia: Watopia's Waistband Mishmash 10min from 40 to 70% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 100rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 70rpm, 80% FTP, 1min @ 100rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 2min @ 85rpm, 65% FTP 4min @ 95rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 75rpm, 70% FTP 4min @ 75rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 95rpm, 70% FTP 12min from 60 to 90% FTP 2min @ 65rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 95rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 65rpm, 75% FTP over/under 12min @ 100/60rpm, 75% FTP 3min @ 50% FTP Workout overview Duration: 1h 30m Stress points: 90 Zone distribution Z1: 10m Z2: 43m Z3: 34m Z4: - Z5: 4m Z6: - 11% 47% 37% 0% 4% 0% Author: Shayne Gaffney \| GC Coaching Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster! View event on zwift.com 1.0-5.0 W/kg, Watopia: Watopia's Waistband Up and Down 5min from 40 to 105% FTP 2min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 5min from 70 to 40% FTP Workout overview Duration: 35m Stress points: 36 Zone distribution Z1: 15m Z2: 5m Z3: 6m Z4: 7m Z5: 2m Z6: - 43% 15% 18% 19% 5% 0% Author: D.Rowe (Rowe&King) 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. View event on zwift.com
	Film My Run 500 with NoblePro New York: Park To Peak	4.2 km	-
5.0-15.0 W/kg, New York: Park To Peak Film My Run 500 with Noble Pro 400 m @ 42% of 10k pace 600 m @ 46% of 10k pace 1000 m @ 50% of 10k pace 1000 m @ 54% of 10k pace 1000 m @ 58% of 10k pace 200 m @ 67% of 10k pace Workout overview Duration: 1h 10m Stress points: 33 Zone distribution Z1: 4000 m Z2: 200 m Z3: 0 m Z4: 0 m Z5: 0 m Z6: 0 m 95% 5% 0% 0% 0% 0% Author: Stephen Cousins 500 metre climb at 12% incline View event on zwift.com
	Rapha Women's 100 Workout Watopia: Beach Island Loop	30m	45
1.0-5.0 W/kg, Watopia: Beach Island Loop Rapha Women's 100km Workout 7min from 35 to 85% FTP 2min @ 50% FTP 3x 30sec @ 105% FTP, 2min 30sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 2min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 15sec @ 115% FTP, 2min 45sec @ 76% FTP 1min free ride 5min from 65 to 35% FTP Workout overview Duration: 50m Stress points: 45 Zone distribution Z1: 16m Z2: 3m Z3: 28m Z4: - Z5: 3m Z6: - 31% 6% 56% 0% 7% 0% Author: M.Rowe (Rowe & King) 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! View event on zwift.com
	Team Italy Run-Walk-Run Group London: Classique	35m	-
5.0-15.0 W/kg, London: Classique RWR 2+1 3min free run 2min free run 1min free run 2min free run 1min free run 2min free run 1min free run 2min free run 1min free run 4min free run 2min free run 1min free run 2min free run 1min free run 2min free run 1min free run 2min free run 1min free run 4min free run Workout overview Duration: 35m Stress points: 37 Zone distribution Z1: - Z2: - Z3: 35m Z4: - Z5: - Z6: - 0% 0% 100% 0% 0% 0% Author: Simone Bianchi 2 blocks (2min. run + 1min. walk) View event on zwift.com
	Arise Innsbruck: Innsbruckring	52m	61
1.0-5.0 W/kg, Innsbruck: Innsbruckring Arise 8min @ 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 overview Duration: 52m Stress points: 61 Zone distribution Z1: 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. View event on zwift.com
	Escalation Innsbruck: Innsbruckring	55m	59
1.0-5.0 W/kg, Innsbruck: Innsbruckring Escalation 5min @ 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 overview Duration: 48m Stress points: 59 Zone distribution Z1: 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! View event on zwift.com
	Zwift Women's Training Club Workout Watopia: Watopia's Waistband	35m-1h 30m	90
1.0-5.0 W/kg, Watopia: Watopia's Waistband Mishmash 10min from 40 to 70% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 100rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 70rpm, 80% FTP, 1min @ 100rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 2min @ 85rpm, 65% FTP 4min @ 95rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 75rpm, 70% FTP 4min @ 75rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 95rpm, 70% FTP 12min from 60 to 90% FTP 2min @ 65rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 95rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 65rpm, 75% FTP over/under 12min @ 100/60rpm, 75% FTP 3min @ 50% FTP Workout overview Duration: 1h 30m Stress points: 90 Zone distribution Z1: 10m Z2: 43m Z3: 34m Z4: - Z5: 4m Z6: - 11% 47% 37% 0% 4% 0% Author: Shayne Gaffney \| GC Coaching Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster! View event on zwift.com 1.0-5.0 W/kg, Watopia: Watopia's Waistband Up and Down 5min from 40 to 105% FTP 2min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 5min from 70 to 40% FTP Workout overview Duration: 35m Stress points: 36 Zone distribution Z1: 15m Z2: 5m Z3: 6m Z4: 7m Z5: 2m Z6: - 43% 15% 18% 19% 5% 0% Author: D.Rowe (Rowe&King) 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. View event on zwift.com
	Zwift Women's Training Club Workout Watopia: Watopia's Waistband	35m-1h 30m	90
1.0-5.0 W/kg, Watopia: Watopia's Waistband Mishmash 10min from 40 to 70% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 100rpm, 80% FTP, 1min @ 65rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 70rpm, 80% FTP, 1min @ 100rpm, 105% FTP 1min @ 85rpm, 65% FTP 1x 3min @ 95rpm, 80% FTP, 1min @ 65rpm, 105% FTP 2min @ 85rpm, 65% FTP 4min @ 95rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 75rpm, 70% FTP 4min @ 75rpm, 90% FTP 4min @ 85rpm, 80% FTP 4min @ 95rpm, 70% FTP 12min from 60 to 90% FTP 2min @ 65rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 95rpm, 75% FTP 1min @ 65rpm, 75% FTP 2min @ 65rpm, 75% FTP over/under 12min @ 100/60rpm, 75% FTP 3min @ 50% FTP Workout overview Duration: 1h 30m Stress points: 90 Zone distribution Z1: 10m Z2: 43m Z3: 34m Z4: - Z5: 4m Z6: - 11% 47% 37% 0% 4% 0% Author: Shayne Gaffney \| GC Coaching Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster! View event on zwift.com 1.0-5.0 W/kg, Watopia: Watopia's Waistband Up and Down 5min from 40 to 105% FTP 2min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 4min @ 50% FTP 5min from 70 to 110% FTP 5min from 70 to 40% FTP Workout overview Duration: 35m Stress points: 36 Zone distribution Z1: 15m Z2: 5m Z3: 6m Z4: 7m Z5: 2m Z6: - 43% 15% 18% 19% 5% 0% Author: D.Rowe (Rowe&King) 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. View event on zwift.com
	AP Racing \| And you thought work was stressful! Makuri Islands: Wandering Flats	1h 10m	59
1.0-5.0 W/kg, Makuri Islands: Wandering Flats And you thought Work was stressful! 10min from 30 to 50% FTP 1min @ 48% FTP 1min @ 65% FTP 1min @ 100rpm, 83% FTP 1min @ 98% FTP 1min @ 48% FTP 1min @ 65% FTP 1min @ 100rpm, 83% FTP 1min @ 98% FTP 1min @ 48% FTP 2min @ 65% FTP 4min @ 83% FTP 2min @ 65% FTP 1min @ 98% FTP 1min @ 48% FTP 2min @ 65% FTP 4min @ 83% FTP 2min @ 65% FTP 1min @ 98% FTP 1min @ 48% FTP 2min @ 65% FTP 4min @ 83% FTP 2min @ 65% FTP 1min @ 98% FTP 1min @ 48% FTP 2min @ 65% FTP 4min @ 83% FTP 2min @ 65% FTP 1min @ 98% FTP 12min from 55 to 35% FTP Workout overview Duration: 1h 10m Stress points: 59 Zone distribution Z1: 28m Z2: 18m Z3: 18m Z4: 6m Z5: - Z6: - 40% 26% 26% 9% 0% 0% Author: Brian Zwift (via TrainingPeaks) WU: 10:00 easy build to z2 PS: 2x 1:00 @ z1 1:00 @ z2 1:00 @ z3; cadence 95+ 1:00 @ z4 MS: 4x 1:00 @ z1 2:00 @ z2 4:00 @ z3 2:00 @ z2 1:00 @ z4 CD: Cruise + Stretch View event on zwift.com
	Ham Sandwich Innsbruck: Innsbruckring	52m	64
1.0-5.0 W/kg, Innsbruck: Innsbruckring Ham Sandwich 5min @ 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 overview Duration: 52m Stress points: 64 Zone distribution Z1: 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... View event on zwift.com

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