Below is a list of all currently scheduled Zwift group workout events.
Click on a row to show more details about the workout(s) in the event. Use the filters to filter out group workouts based on your criteria.
Note: See the FAQ's on the bottom of this page for more info.
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
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Mark Allen Coaching Makuri Islands: Two Village Loop | 2021-09-29 01:00 | 1h | 64 | ||
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1.0-5.0 W/kg The Bursts Workout3min from 43 to 68% FTP 3min from 55 to 77% FTP 4min from 59 to 87% FTP 1min @ 55% FTP 3x 1min @ 94% FTP, 1min @ 60% FTP 3x 1min @ 98% FTP, 1min @ 59% FTP 3x 45sec @ 102% FTP, 1min @ 59% FTP 1min @ 50% FTP 4x 30sec @ 118% FTP, 1min @ 57% FTP 3x 30sec @ 132% FTP, 1min 10sec @ 57% FTP 3x 25sec @ 139% FTP, 1min 30sec @ 55% FTP 2x 20sec @ 150% FTP, 1min @ 55% FTP 2x 20sec @ 155% FTP, 1min @ 55% FTP 8min 25sec from 82 to 43% FTP
Workout overviewDuration: 59m 45s Stress points: 64 Zone distributionZ1: 33m Z2: 9m Z3: 3m Z4: 8m Z5: - Z6: 6m
56%
15%
5%
14%
0%
10% Author: M.AllenCoaching The Bursts Workout | |||||
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Tower 26 Group Workout Watopia: Jungle Circuit | 2021-09-29 01:15 | - | 76 | ||
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1.0-5.0 W/kg Tower 26 Workout: You LOVE the 1153min from 35 to 55% FTP 3min @ 85rpm, 60% FTP 3min @ 90rpm, 70% FTP 3min @ 95rpm, 80% FTP 3min @ 50% FTP 3min @ 65rpm, 90% FTP 1min @ 50% FTP 1min @ 95rpm, 115% FTP 2min @ 50% FTP 3min @ 65rpm, 95% FTP 1min @ 50% FTP 1min @ 95rpm, 115% FTP 2min @ 50% FTP 3min @ 65rpm, 100% FTP 1min @ 50% FTP 1min @ 95rpm, 115% FTP 3min @ 50% FTP 3min @ 85rpm, 105% FTP 2min @ 50% FTP 1min @ 95rpm, 115% FTP 3min @ 50% FTP 3min @ 85rpm, 110% FTP 2min @ 50% FTP 1min @ 95rpm, 115% FTP 3min @ 55% FTP 1min @ 100rpm, 85% FTP 1min @ 95rpm, 90% FTP 1min @ 90rpm, 95% FTP 1min @ 85rpm, 100% FTP 1min @ 100rpm, 85% FTP 1min @ 95rpm, 90% FTP 1min @ 90rpm, 95% FTP 1min @ 85rpm, 100% FTP 2min from 55 to 35% FTP
Workout overviewDuration: 1h 5m Stress points: 76 Zone distributionZ1: 28m Z2: 6m Z3: 5m Z4: 15m Z5: 11m Z6: -
43%
9%
8%
23%
17%
0% Author: Jim Lubinski (Tower 26) This weeks Tower 26 workout focuses on Building efforts capped with a 115% effort at the and of each with plenty of cadence changes throughout. Grab your towel, fill your water bottle, and get ready to work! | |||||
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InnerFight Endurance - Walker Wednesday France: Ven-Top | 2021-09-29 02:00 | 1h | 72 | ||
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1.0-5.0 W/kg Walker Wednesday | 074. Let's dance.3min from 35 to 55% FTP 3min @ 55% FTP 3min @ 65% FTP 30sec @ 105rpm, 100% FTP 30sec @ 55% FTP 30sec @ 105rpm, 100% FTP 30sec @ 55% FTP 30sec @ 105rpm, 105% FTP 30sec @ 55% FTP 30sec @ 105rpm, 105% FTP 30sec @ 55% FTP 30sec @ 105rpm, 110% FTP 30sec @ 55% FTP 30sec @ 105rpm, 110% FTP 1min @ 55% FTP 1min @ 55% FTP 1min @ 108rpm, 95% FTP 30sec @ 110rpm, 100% FTP 30sec @ 112rpm, 105% FTP 1min @ 50% FTP 1min @ 50% FTP 1min @ 50% FTP 2min @ 109% FTP 20sec @ 45% FTP 2min @ 114% FTP 2min @ 55% FTP 3min @ 105% FTP 40sec @ 45% FTP 3min @ 105% FTP 3min @ 55% FTP 4min @ 103% FTP 1min @ 45% FTP 4min @ 104% FTP 1min @ 55% FTP 10x 20sec @ 100rpm, 120% FTP, 10sec @ 65rpm, 30% FTP 1min @ 49% FTP 1min @ 47% FTP 1min @ 45% FTP 1min @ 43% FTP 1min @ 41% FTP 30sec from 50 to 30% FTP
Workout overviewDuration: 58m Stress points: 72 Zone distributionZ1: 29m Z2: 3m Z3: - Z4: 11m Z5: 13m Z6: 3m
49%
5%
0%
18%
22%
6% Author: Test Athlete (via TrainingPeaks) Loads of work above threshold today. Efforts build in time but drop in power. It finishes with a big bang! | |||||
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Escalation France: R.G.V. | 2021-09-29 02:10 | 55m | 59 | ||
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1.0-5.0 W/kg Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
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Lactate Shuttle France: R.G.V. | 2021-09-29 04:10 | 57m | 70 | ||
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1.0-5.0 W/kg Lactate shuttle3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: -
28%
25%
9%
30%
9%
0% Author: Kevin Poulton Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens! | |||||
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Macro to Micro France: R.G.V. | 2021-09-29 05:00 | 59m | 77 | ||
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1.0-5.0 W/kg Macro to Micro8min @ 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 overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 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. | |||||
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Orange Unicorn France: Douce France | 2021-09-29 05:50 | 51m | 58 | ||
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1.0-5.0 W/kg Orange Unicorn (Short)5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP
Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: -
27%
5%
53%
1%
14%
0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. | |||||
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Le Col Workout Sessions Wednesday Kickstart France: R.G.V. | 2021-09-29 06:10 | - | 54 | ||
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1.0-5.0 W/kg Le Col Workout Sessions Tempo Kickstart2min @ 55% FTP 2min @ 71% FTP 2min @ 82% FTP 2min @ 95% FTP 2min @ 45% FTP 3min @ 84% FTP 2min @ 89% FTP 3min @ 84% FTP 3min @ 84% FTP 2min @ 89% FTP 3min @ 84% FTP 4min @ 45% FTP 3min @ 84% FTP 2min @ 89% FTP 3min @ 84% FTP 3min @ 84% FTP 2min @ 89% FTP 3min @ 84% FTP 1min @ 70% FTP 1min @ 65% FTP 1min @ 55% FTP 1min @ 45% FTP
Workout overviewDuration: 50m Stress points: 54 Zone distributionZ1: 10m Z2: 4m Z3: 34m Z4: 2m Z5: - Z6: -
20%
8%
68%
4%
0%
0% Author: Chris Opie (via TrainingPeaks) Come and join us in our weekly Le Col Sessions Workouts . Ride alongside people from all over the world. Starting out at 1-2W/kg, The Le Col Sessions Workouts are all about building fitness together. Led and designed by Chris Opie, these sessions are guaranteed to get your heart pounding and your legs burning. | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-09-29 06:30 | - | - | ||
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15.0-15.0 km/h LT Intervals A2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 11 km Zone distributionZ1: 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.
13.0-13.0 km/h LT Intervals B1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 10 km Zone distributionZ1: 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.
11.0-11.0 km/h LT Intervals C1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 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.
10.0-10.0 km/h LT Intervals D1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 7 km Zone distributionZ1: 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. | |||||
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Giant Camden Autumn Sessions London: Classique | 2021-09-29 06:30 | 1h | 55 | ||
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1.0-5.0 W/kg Giant Camden Autumn Sesssions 4 - Pedal Effectiveness10min @ 85rpm, from 45 to 65% FTP 4x 5min @ 88rpm, 83% FTP, 5min @ 85rpm, 65% FTP 5min @ 88rpm, 93% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 55 Zone distributionZ1: 13m Z2: 23m Z3: 20m Z4: 5m Z5: - Z6: -
21%
38%
33%
8%
0%
0% Author: Bianca Fernandez (via TrainingPeaks) These drills are based on the Watt Bike Pedal Effectiveness Score | |||||
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PACK Run Hill Training: Bologna TT Bologna TT: Bologna Time Trial | 2021-09-29 07:30 | - | - | ||
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5.0-15.0 km/h PACK Bologna 8k1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 0 m Z3: 8000 m Z4: 0 m Z5: 0 m Z6: 0 m
0%
0%
100%
0%
0%
0% Author: Ryan Downey PACK Run Bologna 8k | |||||
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Spaded Sweetie France: Douce France | 2021-09-29 07:30 | 44m | 74 | ||
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1.0-5.0 W/kg Spaded Sweetie10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP
Workout overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m
26%
17%
12%
30%
10%
5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-09-29 08:30 | - | - | ||
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15.0-15.0 km/h LT Intervals A2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 11 km Zone distributionZ1: 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.
13.0-13.0 km/h LT Intervals B1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 10 km Zone distributionZ1: 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.
11.0-11.0 km/h LT Intervals C1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 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.
10.0-10.0 km/h LT Intervals D1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 7 km Zone distributionZ1: 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. | |||||
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Bonbon France: R.G.V. | 2021-09-29 08:30 | 40m | 52 | ||
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1.0-5.0 W/kg Bonbon5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 40m Stress points: 52 Zone distributionZ1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: -
22%
12%
20%
30%
16%
0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. | |||||
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RT Performance Sweet Spot Attack Wednesday Group Workout Watopia: Figure 8 | 2021-09-29 09:00 | 1h | 66 | ||
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1.0-5.0 W/kg RT Sweetspot Attack15min from 25 to 75% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min @ 60% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min @ 60% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min from 70 to 25% FTP
Workout overviewDuration: 1h Stress points: 66 Zone distributionZ1: 14m Z2: 16m Z3: 24m Z4: - Z5: 6m Z6: -
24%
26%
40%
0%
10%
0% Author: r.tosta 3x10min at Sweetspot power @88% FTP but every 2 minutes do 30sec at 110% FTP boost. 5min easy between sets | |||||
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The Grind Finale France: Douce France | 2021-09-29 09:50 | 49m | 37 | ||
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1.0-5.0 W/kg The 'Grind' Finale10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP
Workout overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: -
62%
9%
3%
23%
3%
0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. | |||||
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Team I Race Like A Girl Workout Watopia: Figure 8 | 2021-09-29 10:05 | - | 88 | ||
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0.0-0.0 W/kg Looks easier...10min from 25 to 75% FTP 3min @ 95% FTP 1min @ 65% FTP 3min @ 109% FTP 1min @ 65% FTP 3min @ 125% FTP 7min @ 65% FTP 3min @ 125% FTP 1min @ 65% FTP 3min @ 109% FTP 1min @ 65% FTP 3min @ 95% FTP 7min @ 65% FTP 3min @ 95% FTP 1min @ 65% FTP 3min @ 109% FTP 1min @ 65% FTP 3min @ 125% FTP 3min from 75 to 25% FTP
Workout overviewDuration: 1h Stress points: 88 Zone distributionZ1: 9m Z2: 24m Z3: - Z4: 9m Z5: 9m Z6: 9m
15%
40%
0%
15%
15%
15% Author: D.Sari (SISU-IRLAG) | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-09-29 10:30 | - | - | ||
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15.0-15.0 km/h LT Intervals A2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 11 km Zone distributionZ1: 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.
13.0-13.0 km/h LT Intervals B1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 10 km Zone distributionZ1: 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.
11.0-11.0 km/h LT Intervals C1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 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.
10.0-10.0 km/h LT Intervals D1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 7 km Zone distributionZ1: 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. | |||||
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Uphill Battle France: R.G.V. | 2021-09-29 10:50 | 56m | 69 | ||
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1.0-5.0 W/kg Uphill Battle10min @ 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 overviewDuration: 56m Stress points: 69 Zone distributionZ1: 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! | |||||
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USAT Social Fun Run Watopia: Two Bridges Loop | 2021-09-29 11:15 | 45m | - | ||
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1.0-5.0 km/h USA Triathlon - Social Fun Run10min from 65 to 75% of MM pace 30min @ 75% of MM pace 5min from 75 to 65% of MM pace Workout overviewDistance: 2.7 km Zone distributionZ1: 38 m Z2: 2662 m Z3: 0 m Z4: 0 m Z5: 0 m Z6: 0 m
1%
99%
0%
0%
0%
0% Author: Zach Adams Come for the run, stay for the fun! The USAT Social Fun run is designed to encourage and build community and discussion – it is all the perks of running in a group from the comfort of your favorite treadmill! Come run with USAT Level 2e Coach Zach Adams and friends. Join the Facebook Group and ask questions while engaging in live conversation via the discord app during the run. This run is designed specifically to be an easy run. So, embrace the aerobic adaptations and come have fun! | |||||
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VO2 Max -3 Minute France: Douce France | 2021-09-29 11:30 | 55m | 63 | ||
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1.0-5.0 W/kg VO2 Max - 3 min8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP
Workout overviewDuration: 55m Stress points: 63 Zone distributionZ1: 22m Z2: 15m Z3: - Z4: 5m Z5: 13m Z6: -
39%
28%
0%
9%
24%
0% Author: Shayne Gaffney In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'! | |||||
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VO2 Max 40/20 France: Douce France | 2021-09-29 12:15 | 48m | 53 | ||
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1.0-5.0 W/kg VO2 Max - 4x4 (40/20)5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP
Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: -
50%
24%
0%
0%
25%
1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. | |||||
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Amalgam France: R.G.V. | 2021-09-29 12:40 | 51m | 63 | ||
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1.0-5.0 W/kg Amalgam5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 51m Stress points: 63 Zone distributionZ1: 11m Z2: 13m Z3: 10m Z4: 11m Z5: 7m Z6: -
21%
25%
20%
21%
14%
0% Author: Shayne Gaffney 5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts! | |||||
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Tower 26 Group Run Workout Watopia: May Field | 2021-09-29 12:45 | - | - | ||
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0.0-15.0 km/h Tower 26 Run Workout: 4 x 6 Minute Builds and 8 Minute High End Tempo5min from 65 to 80% of 10k pace 1min @ 70% of 10k pace 30sec @ 105% of 10k pace 1min @ 70% of 10k pace 30sec @ 105% of 10k pace 2min @ 70% of 10k pace 6min @ 85% of 10k pace 2min @ 70% of 10k pace 6min @ 85% of 10k pace 2min @ 70% of 10k pace 6min @ 85% of 10k pace 2min @ 70% of 10k pace 6min @ 85% of 10k pace 2min @ 60% of 10k pace 8min @ 95% of 10k pace 3min from 65 to 60% of 10k pace Workout overviewDistance: 3.18 km Zone distributionZ1: 0 m Z2: 1120 m Z3: 1516 m Z4: 484 m Z5: 60 m Z6: 0 m
0%
35%
48%
15%
2%
0% Author: Zwift Welcome to Tower 26 Track session hosted by Coach Jim! These track workouts are geared towards improving your endurance and speed. | |||||
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Anaerobic Capacity into VO2 France: R.G.V. | 2021-09-29 13:20 | 52m | 81 | ||
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1.0-5.0 W/kg Anaerobic Capacity into VO23min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP
Workout overviewDuration: 52m Stress points: 81 Zone distributionZ1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m
35%
23%
2%
8%
12%
21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-09-29 13:30 | - | - | ||
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15.0-15.0 km/h LT Intervals A2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 11 km Zone distributionZ1: 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.
13.0-13.0 km/h LT Intervals B1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 10 km Zone distributionZ1: 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.
11.0-11.0 km/h LT Intervals C1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 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.
10.0-10.0 km/h LT Intervals D1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 7 km Zone distributionZ1: 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. | |||||
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Arise France: R.G.V. | 2021-09-29 14:20 | 52m | 61 | ||
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1.0-5.0 W/kg Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
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Arise France: Douce France | 2021-09-29 15:20 | 52m | 61 | ||
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1.0-5.0 W/kg Arise8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP
Workout overviewDuration: 52m Stress points: 61 Zone distributionZ1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m
40%
8%
2%
38%
2%
10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. | |||||
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Escalation France: R.G.V. | 2021-09-29 16:25 | 55m | 59 | ||
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1.0-5.0 W/kg Escalation5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP
Workout overviewDuration: 48m Stress points: 59 Zone distributionZ1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m
32%
10%
33%
14%
7%
5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-09-29 16:30 | - | - | ||
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15.0-15.0 km/h LT Intervals A2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 11 km Zone distributionZ1: 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.
13.0-13.0 km/h LT Intervals B1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 10 km Zone distributionZ1: 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.
11.0-11.0 km/h LT Intervals C1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 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.
10.0-10.0 km/h LT Intervals D1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overviewDistance: 7 km Zone distributionZ1: 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. | |||||
In Zwift, before pressing the 'ride' button, you have the possibility to enroll in scheduled events. After doing this, you can ride as normal. A few minutes before the start of the event, your avatar will automatically be placed in the starting area for the event, together with all other enrolled riders, after which the event will start at the planned time.
Events are categorized into different groups. Groups (4.0+ W/kg) , (3.2-3.9 W/kg), (2.5-3.1 W/kg) and (1.0-2.4 W/kg) are different levels based on the rider's ability. The categorization is based on the ratio of the rider's functional threshold power (FTP) in watts (W) per body mass in kg. The strongest riders are in group , the next strongest in , etc.
Events can be organized for one group or for multiple groups (possibly each having their own event start time, distance, duration, intensity and/or other specific settings).
Group (open W/kg) is open for all riders, meaning that there are no restrictions on the rider's abilities. This category is common for group workouts.
Note 1: In group workouts all riders are kept together in a single peloton, no matter what their power output is.
Note 2: There are some group workout events where different workouts are used per category. In those cases the W/kg does not really matter, as the peloton will still be kept together for each category's group workout, but it gives participants the chance to choose which group workout in the event to join.
We have considered making group workouts available for download. However, we would need permission from each event's organizer to let people download their workout. It would be unfair to just share their work, after they put in the effort of creating the workout and organizing/leading the event. Therefore, we have not made group workouts available for download. However, there are many other great workouts available on the site (including some workouts originating from events too, shared by their makers!).
Training Stress Score® (TSS) is a registered trademark of Peaksware, LLC.
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