Search Zwift group workout events

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

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Note: See the FAQ's on the bottom of this page for more info.

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WorkoutNameStartDurationTSS[?]Groups[?]
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
 VO2 Max -3 Minute
Yorkshire: Queen's Highway 		55m63
10min from 45 to 74% FTP5min @ 85rpm, 65% FTP5min @ 88rpm, 81% FTP1min @ 55% FTP1min @ 60% FTP4min @ 90rpm, 65% FTP2min @ 90% FTP4x 1min @ 85rpm, 77% FTP,
3min @ 65rpm, 60% FTP3min @ 65% FTP2min @ 95rpm, 50% FTP1min @ 105% FTP10min from 75 to 45% FTP
 It's Friday and the body knows it with PETA-Z
Makuri Islands: Fine and Sandy 		1h47
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min from 70 to 65% of 5k pace
 Fast Friday Workout
Watopia: May Field 		30m-
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP5min @ 85rpm, from 65 to 40% FTP
 VO2 Max 40/20
Yorkshire: 2019 Worlds Harrogate Circuit 		48m53
10min @ 85rpm, from 50 to 75% FTP6x 20sec @ 100rpm, 98% FTP,
40sec @ 85rpm, 60% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, from 88 to 95% FTP3min @ 85rpm, 65% FTP4x 2min @ 90rpm, 95% FTP,
30sec @ 70rpm, 95% FTP3min @ 85rpm, 65% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 100rpm, 110% FTP5min from 55 to 35% FTP
 Mountain Massif structured training: Threshold Booster 1
Watopia: Tempus Fugit 		59m67
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP5min @ 65% FTP4x 3min 30sec @ 95% FTP,
1min 30sec @ 80% FTP3min @ 65% FTP2min @ 95% FTP3min @ 103% FTP2min @ 111% FTP3min @ 65% FTP10min free ride target 105% FTP5min @ 65% FTP2min free ride target 140% FTP4min from 65 to 45% FTP
 Workout #6 | Grand Finale | ZA 2024
Watopia: Snowman 		1h 6m92
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
 Amalgam
Yorkshire: Queen's Highway 		51m63
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min from 70 to 65% of 5k pace
 Fast Friday Workout
Watopia: May Field 		30m-
3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
 Anaerobic Capacity into VO2
Yorkshire: Queen's Highway 		52m81
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
 Arise
Yorkshire: Queen's Highway 		52m61
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min from 70 to 65% of 5k pace
 Fast Friday Workout
Watopia: May Field 		30m-
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
 Escalation
Yorkshire: Queen's Highway 		55m59
5min from 43 to 53% FTP3min from 53 to 63% FTP2min 30sec from 59 to 68% FTP2min from 63 to 73% FTP1min from 73 to 83% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 55 to 40% FTP
 ZTBR - Training Stabilization TTT
Watopia: Tempus Fugit 		58m69
5min @ 90rpm, from 40 to 75% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP4min from 50 to 25% FTP
 Ham Sandwich
Yorkshire: 2019 Worlds Harrogate Circuit 		52m64
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min from 70 to 65% of 5k pace
 Fast Friday Workout
Watopia: May Field 		30m-
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP4min @ 65% FTP1min free ride target 60% FTP30sec free ride target 250% FTP5min @ 65% FTP1min free ride target 200% FTP5min @ 65% FTP10min @ 95% FTP5min @ 65% FTP15min free ride target 105% FTP5min from 65 to 45% FTP
 Workout #1 | Pro Potential Prologue | ZA 2024
Watopia: Coastal Crown Loop 		58m95
3min @ 90rpm, 50% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 103% FTP2min @ 85rpm, 50% FTP2min @ 90rpm, 110% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 85% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 110% FTP1min @ 85rpm, 50% FTP8x 2min @ 95rpm, 103% FTP,
1min 30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP
 Lactate Shuttle
Yorkshire: Queen's Highway 		57m70
5min from 43 to 53% FTP3min from 53 to 63% FTP2min 30sec from 59 to 68% FTP2min from 63 to 73% FTP1min from 73 to 83% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 55 to 40% FTP
 ZTBR - Training Stabilization TTT
Watopia: Tempus Fugit 		58m69
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace5min @ 74% of 1mi pace5min @ 60% of 1mi pace
 Friday Fearless Fartleks
Makuri Islands: Electric Loop 		1h-
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP5min @ 65% FTP1min @ 90% FTP30sec @ 100% FTP30sec @ 110% FTP3min @ 55% FTP3min free ride target 120% FTP6min @ 55% FTP3min @ 80% FTP3min @ 90% FTP2min @ 100% FTP1min @ 70% FTP3min @ 80% FTP3min @ 90% FTP2min @ 100% FTP1min @ 70% FTP5min @ 55% FTP5min free ride target 120% FTP5min from 60 to 40% FTP
 Workout #3 | Fatigue Factor | ZA 2024
Watopia: Coast Crusher 		59m73
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
Yorkshire: Queen's Highway 		51m58
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace2min from 70 to 65% of 5k pace
 Fast Friday Workout
Watopia: May Field 		30m-
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 58rpm, from 104 to 120% FTP5min 45sec from 75 to 25% FTP
 Spaded Sweetie
Yorkshire: Queen's Highway 		1h75
10min from 40 to 70% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 100rpm, 80% FTP,
1min @ 65rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 70rpm, 80% FTP,
1min @ 100rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP2min @ 85rpm, 65% FTP4min @ 95rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 75rpm, 70% FTP4min @ 75rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 95rpm, 70% FTP12min from 90 to 60% FTP2min @ 65rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 95rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 65rpm, 75% FTP6x 1min @ 100rpm, 75% FTP,
1min @ 60rpm, 75% FTP3min @ 50% FTP
 bet-at-home Workout Session
London: Greater London Flat 		1h 5m90
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP5min @ 85rpm, from 65 to 40% FTP
 Bonbon
Yorkshire: 2019 Worlds Harrogate Circuit 		40m52
5min from 63 to 83% of 10k pace5min @ 76% of 10k pace4min @ 80% of 10k pace1min @ 80% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace2min @ 75% of 10k pace2min @ 75% of 10k pace1min from 85 to 65% of 10k pace
 PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: Chili Pepper 		52m-
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP4min @ 65% FTP4min @ 90% FTP1min @ 105% FTP1min @ 60% FTP4min @ 90% FTP1min @ 105% FTP1min @ 60% FTP4min @ 90% FTP1min @ 105% FTP1min @ 60% FTP6min @ 65% FTP4min @ 90% FTP1min @ 110% FTP1min @ 60% FTP4min @ 90% FTP1min @ 110% FTP1min @ 60% FTP4min @ 90% FTP1min @ 110% FTP1min @ 60% FTP5min from 60 to 40% FTP
 Workout #4 | FTP Overload | ZA 2024
Watopia: Glyph Heights 		58m67
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
 Amalgam
Yorkshire: Queen's Highway 		51m63
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
 Amalgam
Yorkshire: Queen's Highway 		51m63
2min 30sec @ 50% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 95% FTP2min @ 50% FTP4min @ 80% FTP2min @ 50% FTP6min from 52 to 70% FTP3min @ 70% FTP7min from 60 to 70% FTP7min from 60 to 75% FTP5min @ 75% FTP6min 30sec from 65 to 75% FTP2min @ 63% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP2min @ 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP4x 2min @ 75% FTP,
2min @ 70% FTP2min @ 63% FTP3x 3min @ 75% FTP,
2min @ 70% FTP3min from 65 to 50% FTP
 In the Zone 2 with DZR
Innsbruck: Achterbahn 		2h97
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
Yorkshire: Queen's Highway 		51m58
8min from 55 to 75% FTP1min @ 55% FTP4x 1min @ 85% FTP,
1min @ 55% FTP4x 1min @ 90% FTP,
1min @ 50% FTP4x 1min @ 95% FTP,
1min @ 50% FTP4x 1min @ 100% FTP,
1min @ 50% FTP4x 1min @ 105% FTP,
1min @ 50% FTP4x 1min @ 110% FTP,
1min @ 50% FTP4x 20sec @ 130% FTP,
1min 40sec @ 50% FTP10min from 60 to 45% FTP
 ZZRC Cardio Workout
Watopia: Big Flat 8 		1h 15m74
10min @ 85rpm, from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP3min from 50 to 25% FTP
 Uphill Battle
Yorkshire: 2019 Worlds Harrogate Circuit 		56m69
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
 The Grind Finale
Yorkshire: Queen's Highway 		49m37
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
 VO2 Max -3 Minute
Yorkshire: Queen's Highway 		55m63
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
 VO2 Max -3 Minute
Yorkshire: Queen's Highway 		55m63
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP5min @ 65% FTP20sec free ride target 200% FTP40sec @ 130% FTP1min @ 105% FTP1min 15sec @ 90% FTP40sec free ride target 200% FTP7min @ 55% FTP7min @ 85% FTP4min @ 55% FTP20sec free ride target 200% FTP40sec @ 130% FTP1min @ 105% FTP1min 15sec @ 90% FTP40sec free ride target 200% FTP7min @ 55% FTP7min @ 85% FTP4min @ 55% FTP20sec free ride target 200% FTP40sec @ 130% FTP1min @ 105% FTP1min 15sec @ 90% FTP40sec free ride target 200% FTP5min from 60 to 40% FTP
 Workout #5 | Breakaway Blitz | ZA 2024
Watopia: Itza Party 		1h 4m100
7min @ 64% FTP1min @ 55% FTP1min @ 88% FTP1min @ 55% FTP1min @ 88% FTP1min @ 55% FTP1min @ 88% FTP1min @ 55% FTP1min @ 88% FTP1min @ 55% FTP10min @ 72% FTP2min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP4min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP2min @ 92% FTP6min @ 73% FTP2min @ 95% FTP2min @ 55% FTP5min @ 45% FTP
 Aerobic SS Crossover - Power2Tri Endurance Coaching
Watopia: Tempus Fugit 		1h 49m105
10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP6x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 45% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP3min from 65 to 40% FTP
 GC Coaching's Amalgam
France: R.G.V. 		1h 30m97
20min from 35 to 55% FTP10min @ 80rpm, 66% FTP5min @ 70rpm, 69% FTP5min @ 60rpm, 71% FTP5min @ 46% FTP10min @ 80rpm, 66% FTP5min @ 70rpm, 69% FTP5min @ 60rpm, 71% FTP5min @ 46% FTP10min @ 80rpm, 66% FTP5min @ 70rpm, 69% FTP5min @ 60rpm, 71% FTP5min @ 46% FTP10min @ 80rpm, 66% FTP5min @ 70rpm, 69% FTP5min @ 60rpm, 71% FTP5min @ 46% FTP10min @ 80rpm, 66% FTP5min @ 70rpm, 69% FTP5min @ 60rpm, 71% FTP5min @ 46% FTP15min from 55 to 35% FTP
 Endure IQ Training Squad Session
Watopia: Zwift Games 2024 Epic 		2h 40m104
2min 30sec @ 50% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 95% FTP2min @ 50% FTP4min @ 80% FTP2min @ 50% FTP6min from 52 to 70% FTP3min @ 70% FTP7min from 60 to 70% FTP7min from 60 to 75% FTP5min @ 75% FTP6min 30sec from 65 to 75% FTP2min @ 63% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP2min @ 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 63% FTP4x 2min @ 75% FTP,
2min @ 70% FTP2min @ 63% FTP3x 3min @ 75% FTP,
2min @ 70% FTP3min from 65 to 50% FTP
 In the Zone 2 with DZR
Innsbruck: Achterbahn 		2h97
9min from 55 to 75% FTP1min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min 20sec @ 55% FTP2min @ 95% FTP1min @ 85% FTP15sec @ 115% FTP2min @ 55% FTP2min @ 95% FTP1min @ 85% FTP15sec @ 115% FTP2min @ 55% FTP2min @ 95% FTP1min @ 85% FTP15sec @ 115% FTP2min @ 55% FTP2min @ 95% FTP1min @ 85% FTP15sec @ 115% FTP2min @ 55% FTP2min @ 95% FTP1min @ 85% FTP15sec @ 115% FTP4min from 60 to 85% FTP20sec @ 125% FTP1min @ 50% FTP20sec @ 125% FTP3min 5sec @ 50% FTP
 Triathletes on Zwift Saturday Endurance Workout
Makuri Islands: Wandering Flats 		1h59
4min 30sec @ 55% FTP4min from 55 to 65% FTP2min @ 80% FTP4min @ 90% FTP2min @ 80% FTP2min @ 55% FTP2min @ 80% FTP4min @ 90% FTP2min @ 80% FTP2min @ 50% FTP2min @ 80% FTP2min 30sec @ 90% FTP2min @ 80% FTP2min @ 50% FTP2min @ 80% FTP4min @ 90% FTP2min @ 80% FTP2min @ 50% FTP2min @ 80% FTP4min @ 90% FTP2min @ 80% FTP5min from 60 to 45% FTP
 CRYO-GEN Saturday Session
Watopia: Sugar Cookie 		1h61
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP5min @ 65% FTP4x 3min 30sec @ 95% FTP,
1min 30sec @ 80% FTP3min @ 65% FTP2min @ 95% FTP3min @ 103% FTP2min @ 111% FTP3min @ 65% FTP10min free ride target 105% FTP5min @ 65% FTP2min free ride target 140% FTP4min from 65 to 45% FTP
 Workout #6 | Grand Finale | ZA 2024
Watopia: Snowman 		1h 6m92
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP5min @ 85rpm, from 65 to 40% FTP
 VO2 Max 40/20
Yorkshire: 2019 Worlds Harrogate Circuit 		48m53
3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
 Anaerobic Capacity into VO2
Yorkshire: Harrogate Circuit Reverse 		52m81
5min from 25 to 65% FTP3min @ 61% FTP5min @ 66% FTP8min @ 61% FTP2min @ 64% FTP4min @ 55% FTP5min @ 61% FTP2min @ 76% FTP3min @ 58% FTP4min @ 64% FTP2min 30sec @ 76% FTP3min @ 70% FTP2min @ 76% FTP5min @ 61% FTP2min @ 69% FTP3min @ 65% FTP1min 30sec from 55 to 42% FTP
 BC Bike Race Endurance Workout
Watopia: Serpentine 8 		1h40
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
 Arise
Yorkshire: Queen's Highway 		52m61
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
 Escalation
Yorkshire: Queen's Highway 		55m59
2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP1min @ 90% FTP4min @ 65% FTP1min free ride target 60% FTP30sec free ride target 250% FTP5min @ 65% FTP1min free ride target 200% FTP5min @ 65% FTP10min @ 95% FTP5min @ 65% FTP15min free ride target 105% FTP5min from 65 to 45% FTP
 Workout #1 | Pro Potential Prologue | ZA 2024
Watopia: Coastal Crown Loop 		58m95
5min @ 90rpm, from 40 to 75% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP4min from 50 to 25% FTP
 Ham Sandwich
Yorkshire: Queen's Highway 		52m64
30min free run6min 40sec free run6min 40sec free run6min 40sec free run3min 20sec free run3min 20sec free run3min 20sec free run3min 20sec free run3min 20sec free run6min 40sec free run3min 20sec free run3min 20sec free run26min 40sec free run
 PACK Run Hill Training: Surrey
London: Surrey Hills 		6.4 km-
3min @ 90rpm, 50% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 103% FTP2min @ 85rpm, 50% FTP2min @ 90rpm, 110% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 85% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 110% FTP1min @ 85rpm, 50% FTP8x 2min @ 95rpm, 103% FTP,
1min 30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP
 Lactate Shuttle
Yorkshire: Queen's Highway 		57m70
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP3min @ 85rpm, from 55 to 35% FTP
 Macro to Micro
Yorkshire: Queen's Highway 		59m77
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP4min from 75 to 25% FTP
 Orange Unicorn
Yorkshire: Queen's Highway 		51m58