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[?] |
|---|---|---|---|---|---|
|
Fast Friday Workout Watopia: May Field | 2021-12-04 02:30 | 30m | - | ||
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5.0-15.0 km/h 3-2-18min from 65 to 80% of 5k pace 1x 3min @ 103% of 5k pace, 1min @ 70% of 5k pace 1x 2min @ 106% of 5k pace, 1min @ 70% of 5k pace 1x 1min @ 110% of 5k pace, 1min @ 70% of 5k pace 2min @ 70% of 5k pace 1x 3min @ 103% of 5k pace, 1min @ 70% of 5k pace 1x 2min @ 106% of 5k pace, 1min @ 70% of 5k pace 1x 1min @ 110% of 5k pace, 1min @ 70% of 5k pace 2min from 70 to 65% of 5k pace Workout overviewDistance: 1.8 km Zone distributionZ1: 0 m Z2: 853 m Z3: 227 m Z4: 0 m Z5: 720 m Z6: 0 m
0%
47%
13%
0%
40%
0% Author: Zwift A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 02:32 | 29m-45m | - | ||
|
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
|
Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 02:30 | 1h | 78 | ||
|
1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Spaded Sweetie Yorkshire: Queen's Highway | 2021-12-04 03:10 | 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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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 03:32 | 29m-45m | - | ||
|
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
|
Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 03:30 | 1h | 78 | ||
|
1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
|
Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 04:32 | 29m-45m | - | ||
|
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
|
Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 04:30 | 1h | 78 | ||
|
1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
|
Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 05:30 | 1h | 78 | ||
|
1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
|
Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 05:32 | 29m-45m | - | ||
|
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Bonbon Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-12-04 06:10 | 40m | 52 | ||
|
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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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 06:32 | 29m-45m | - | ||
|
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
|
Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 06:30 | 1h | 78 | ||
|
1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Amalgam Yorkshire: Queen's Highway | 2021-12-04 07:10 | 51m | 63 | ||
|
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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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 07:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 07:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Orange Unicorn Yorkshire: Queen's Highway | 2021-12-04 08:25 | 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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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 08:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 08:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 08:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Uphill Battle Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-12-04 09:20 | 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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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 09:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 09:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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The Grind Finale Yorkshire: Queen's Highway | 2021-12-04 10:00 | 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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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 10:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 10:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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VO2 Max -3 Minute Yorkshire: Queen's Highway | 2021-12-04 11:00 | 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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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 11:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 11:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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GC Coaching's Amalgam France: R.G.V. | 2021-12-04 12:00 | 1h 30m | 97 | ||
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1.0-5.0 W/kg GC Coaching's Amalgam10min 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 2min 30sec @ 85rpm, 50% FTP 3min @ 85rpm, 65% FTP 6x 15sec @ 110rpm, 110% FTP, 45sec @ 85rpm, 45% 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 2min 30sec @ 85rpm, 50% FTP 3min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 3min from 65 to 40% FTP
Workout overviewDuration: 1h 23m Stress points: 97 Zone distributionZ1: 23m Z2: 21m Z3: 10m Z4: 21m Z5: 9m Z6: -
28%
25%
12%
25%
10%
0% Author: Shayne Gaffney | GC Coaching WARM UP: | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 12:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 12:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Endure IQ Training Squad Session Watopia: Four Horsemen | 2021-12-04 13:00 | 3h 7m | - | ||
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1.0-5.0 W/kg B INDOOR ENDURANCE+ 20min Z2 reps with POWER10min from 30 to 60% FTP 2x 5min @ 69% FTP, 1min @ 46% FTP 2x 3min @ 79% FTP, 1min @ 46% FTP 18x 12sec @ 152% FTP, 1min 18sec @ 30% FTP 10min @ 80rpm, 67% FTP 5min @ 70rpm, 69% FTP 5min @ 65rpm, 71% FTP 5min @ 46% FTP 10min @ 80rpm, 67% FTP 5min @ 70rpm, 69% FTP 5min @ 65rpm, 71% FTP 5min @ 46% FTP 10min @ 80rpm, 67% FTP 5min @ 70rpm, 69% FTP 5min @ 65rpm, 71% FTP 5min @ 46% FTP 10min @ 80rpm, 67% FTP 5min @ 70rpm, 69% FTP 5min @ 65rpm, 71% FTP 5min @ 46% FTP 10min @ 80rpm, 67% FTP 5min @ 70rpm, 69% FTP 5min @ 65rpm, 71% FTP 5min @ 46% FTP 5min @ 45% FTP Workout overviewDuration: 3h 7m Stress points: 129 Zone distributionZ1: 1h 7m Z2: 1h 50m Z3: 6m Z4: - Z5: - Z6: 4m
36%
59%
3%
0%
0%
2% Author: Endure IQ SESSION FOCUS | |||||
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ZLDR Let There Be Hills! Watopia: Dust In The Wind | 2021-12-04 13:00 | 42m | - | ||
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0.0-0.0 km/h ZLDR Hill pacing5min from 60 to 95% of HM pace 5min @ 95% of HM pace 4min @ 89% of HM pace 5min @ 95% of HM pace 4min @ 65% of HM pace 5min @ 95% of HM pace 6min @ 76% of HM pace 4min @ 86% of HM pace 4min from 85 to 60% of HM pace Workout overviewDistance: 2.52 km Zone distributionZ1: 50 m Z2: 903 m Z3: 659 m Z4: 908 m Z5: 0 m Z6: 0 m
2%
36%
26%
36%
0%
0% Author: Richard Demmers In this workout we will tackle hills of different gradients, but we aim to keep our effort level at our 10k effort. This workout will practice pacing, as well as endurance, and training the different muscle groups used for running up hills. | |||||
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Triathletes on Zwift Saturday Endurance Workout Watopia: Tick Tock | 2021-12-04 13:05 | 1h | 51 | ||
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1.0-5.0 W/kg rob #39min from 55 to 75% FTP 1min @ 55% FTP 30sec @ 75% FTP 20sec @ 85% FTP 10sec @ 95% FTP 2min @ 55% FTP 30sec @ 75% FTP 20sec @ 85% FTP 10sec @ 95% FTP 2min @ 55% FTP 30sec @ 75% FTP 20sec @ 85% FTP 10sec @ 100% FTP 2min @ 55% FTP 30sec @ 75% FTP 20sec @ 85% FTP 10sec @ 100% FTP 2min @ 55% FTP 30sec @ 75% FTP 20sec @ 85% FTP 10sec @ 105% FTP 3min 45sec @ 55% FTP 30sec @ 100% FTP 1min @ 81% FTP 20sec @ 105% FTP 45sec @ 81% FTP 3min @ 55% FTP 30sec @ 100% FTP 1min @ 81% FTP 20sec @ 105% FTP 45sec @ 81% FTP 3min @ 55% FTP 30sec @ 100% FTP 1min @ 81% FTP 20sec @ 105% FTP 45sec @ 81% FTP 3min @ 55% FTP 30sec @ 105% FTP 1min @ 81% FTP 20sec @ 107% FTP 45sec @ 81% FTP 3min @ 55% FTP 30sec @ 107% FTP 2min @ 81% FTP 20sec @ 109% FTP 45sec @ 81% FTP 3min @ 55% FTP 1min from 55 to 85% FTP 2min @ 65% FTP 1min 20sec @ 55% FTP
Workout overviewDuration: 1h Stress points: 51 Zone distributionZ1: 31m Z2: 12m Z3: 12m Z4: 2m Z5: 3m Z6: -
52%
20%
20%
4%
5%
0% Author: R.Reddy AJBCoach rob #3 | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 13:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 13:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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VO2 Max 40/20 Yorkshire: 2019 UCI Worlds Harrogate Circuit | 2021-12-04 14:00 | 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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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 14:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 14:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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Anaerobic Capacity into VO2 Yorkshire: Harrogate Circuit Reverse | 2021-12-04 15:20 | 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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Bike Workout #5 - Long VO2max Watopia: Sand And Sequoias | 2021-12-04 15:30 | 1h | 78 | ||
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1.0-5.0 W/kg 5. Long VO2 max4min from 35 to 55% FTP 1x 30sec @ 102% FTP, 30sec @ 55% FTP 1x 20sec @ 105% FTP, 40sec @ 55% FTP 1x 10sec @ 107% FTP, 50sec @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 1x 4min @ 102% FTP, 2min @ 55% FTP 2x 3min @ 105% FTP, 2min @ 55% FTP 3x 2min @ 107% FTP, 2min @ 55% FTP 3min from 55 to 35% FTP
Workout overviewDuration: 1h Stress points: 78 Zone distributionZ1: 31m Z2: - Z3: - Z4: 5m Z5: 25m Z6: -
52%
0%
0%
8%
41%
0% Author: Dan Plews By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one. | |||||
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Run Workout #5 - Threshold Development Watopia: Chili Pepper | 2021-12-04 15:32 | 29m-45m | - | ||
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5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 6min @ 97% of 10k pace 2min No Incline Walk 4min @ 98% of 10k pace 2min No Incline Walk 2min @ 99% of 10k pace 2min No Incline Walk 4min @ 101% of 10k pace 1min 30sec No Incline Walk 3min @ 102% of 10k pace 1min 30sec No Incline Walk 2min @ 103% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 5min from 85 to 65% of 10k pace Workout overviewDistance: 2.7 km Zone distributionZ1: 600 m Z2: 390 m Z3: 270 m Z4: 1410 m Z5: 30 m Z6: 0 m
22%
14%
10%
52%
1%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 8, 6, 4, and 2 minutes. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.
5.0-15.0 km/h 5. Threshold5min from 65 to 85% of 10k pace 30sec @ 96% of 10k pace 30sec @ 99% of 10k pace 30sec @ 102% of 10k pace 30sec @ 105% of 10k pace 1min @ 60% of 10k pace 3min @ 97% of 10k pace 2min No Incline Walk 2min @ 98% of 10k pace 1min No Incline Walk 1min @ 99% of 10k pace 1min No Incline Walk 3min @ 101% of 10k pace 1min 30sec No Incline Walk 2min @ 102% of 10k pace 1min No Incline Walk 1min @ 104% of 10k pace 3min from 85 to 65% of 10k pace Workout overviewDistance: 1.77 km Zone distributionZ1: 390 m Z2: 324 m Z3: 216 m Z4: 810 m Z5: 30 m Z6: 0 m
22%
18%
12%
46%
2%
0% Author: Dan Plews The aim of this session is to develop your threshold running — longer repetitions of 3, 2, and 1 minute. However, as a little surprise, the pace gradually gets faster going from just below to just above threshold pace. This further stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike. | |||||
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!).
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