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 of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
This is a group ride, with a difference! It will be 80 minutes, with the final 10 minutes a free for all race to the last second!
The format of the ride is as follows; 10 Minutes easy as a warm up 20 Minutes ramped effort, to 85% of FTP 5 Minutes easy 3 x (20s Max effort sprint - 3 Minutes easy) 20 Minutes ramp down from 85% of FTP 10 Minutes full gas race 5 Minutes cool down
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.
Welcome to Coach North's Zone 2 can be fun ride! Today's ride is about getting in a long endurance session while distracting ourselves with fun chat and some weekly reflection from Coach North. Here at Coach North we cultivate a mindset that help's you thrive - both on the bike and in every aspect of life.
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!
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
A pre–race or pre-ride tune up workout led by ex-professional cyclist, Chris Opie. The Friday Tune Up Session is all about activating your muscles, stimulating your energy systems and preparing for bigger and better performances over the weekend.
Our training sessions are a great opportunity to ask our resident experts, our guest riders and our ambassadors anything you like. Want to know how to get more out of your cycling, nutrition or simply ask our ambassadors about their race days? This is the ride for you! Train towards challenges, QOMs, KOMs, distance goals, participation goals and build your Zwift XP in good company.
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
A pre–race or pre-ride tune up workout led by ex-professional cyclist, Chris Opie. The Friday Tune Up Session is all about activating your muscles, stimulating your energy systems and preparing for bigger and better performances over the weekend.
Our training sessions are a great opportunity to ask our resident experts, our guest riders and our ambassadors anything you like. Want to know how to get more out of your cycling, nutrition or simply ask our ambassadors about their race days? This is the ride for you! Train towards challenges, QOMs, KOMs, distance goals, participation goals and build your Zwift XP in good company.
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.
A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
The Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes Z3 (88%) and 30 seconds Z5 (110%). The 30/30s up the ante a bit and alternate between 30 seconds Z6 (130%) and 30 seconds Z1 (50%). Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
Welcome, today we've got 9x3 minute efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3 minute block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.
We never know when the effort is going to come in a race, so might as well practice some little bursts inside of some good work.
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.
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
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!
Workout of the Week this week is a sprinting workout inspired by Mathieu van der Poel (MvdP). Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
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'!
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.
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!
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
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.
This workout starts after a warmup with increasing sprints of 30 sec. duration. The first is at 130% of your FTP and increase to 200% for the eighth. There is a 2.5 minute Free Ride in between to recover for the next sprint. If the effort doesn't match your comfort level you can temporally adjust your FTP to meet your condition.
A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
The Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes Z3 (88%) and 30 seconds Z5 (110%). The 30/30s up the ante a bit and alternate between 30 seconds Z6 (130%) and 30 seconds Z1 (50%). Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
This series of workouts has been designed by Matt Rowe of Rowe & King to help you perform at your best as the road kicks up.
Each workout in the Mountain Massif Training Series has a specific purpose, which stitched together in to a structured training plan will help you improve your climbing ability on Zwift and IRL.
This workout is designed to help you improve your sustainable power which is critical for maintaining your effort all the way to the top.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
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!
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.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
Easy Runs are important to develop the aerobic base and to improve mental focus Physiological aspects like fat-burning. Short Speed Intervals will improve your running economy and running technique.
A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.
3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace
5min @ 74% of 1mi pace
5min @ 60% of 1mi pace
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: -
Z2: 19m
Z3: 26m
Z4: -
Z5: 15m
Z6: -
0%
32%
43%
0%
25%
0%
Author: Team Fearless
Fearless Fartlek. Fartlek, which means speed play in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
WARM-UP: Progressive for 10 min PREP SET: include 2 x 60 sec L3b power in the WU MAIN SET: 1 x 1' L5; 1' L1 1 x 2' L2;' 2' L1 1 x5' L3b; 3' L1 INTO 1 x 15' at L3a (upper) 5' L1 1 x 12' at L3a (upper) 3' L1 1 x 10' at L3a (upper) 2' L1 1 x 8' at L3a (upper) 2 L1 1x 6' at L3a (upper) 1' L1 COOLDOWN: 5min
The Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes Z3 (88%) and 30 seconds Z5 (110%). The 30/30s up the ante a bit and alternate between 30 seconds Z6 (130%) and 30 seconds Z1 (50%). Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
This series of workouts has been designed by Matt Rowe of Rowe & King to help you perform at your best as the road kicks up.
Each workout in the Mountain Massif Training Series has a specific purpose, which stitched together in to a structured training plan will help you improve your climbing ability on Zwift and IRL.
This workout is designed to help you improve your sustainable power which is critical for maintaining your effort all the way to the top.
Specific strength is a critical component of long-distance triathlon. This session aims to produce large amounts of muscular force with limited disturbance to the cardiovascular systems. What does that mean? We want to build strength without overly taxing your breathing and heart rate. Many professional and top long-distance triathletes include regular strength endurance work as part of their micro-cycle routines. And for a good reason. Research has shown that training at a lower cadence produced more significant power benefits at four mmol blood lactate than training at a higher cadence. These types of sessions are great if you've got tired legs but still want some quality.
Rowe & King's Monday Mixer is a short but focused session, full of structure. In terms of physical stress - the session is regarded as "moderate" - one that can be completed following a hard Sunday ride, and should not leave your legs too fatigued come Tuesday. This session is regarded as 'High Intensity Interval Training' (HIIT) and fits in perfectly alongside longer endurance rides on the weekend.
PAOLO BARBERA ROLLING IS A RECOVERY WORKOUT. THIS KIND OF RIDE AIM TO KEEP YOUR MUSCLES MOVING WITHOUT STRESS OR ADDITIONAL FATIGUE. IT INVOLVES BOTH PHYSICAL AND MENTAL RECOVERY
Welcome to the weekly Le Col Social Recovery Sessions. Led by ex-professional cyclist Chris Opie.
We only become stronger when we recover. Making time for recovery sessions is often overlooked, at Le Col we want to offer you training sessions to help you improve your on the bike fitness. Train with us every weekday, build towards our challenges and improve your fitness with our coach led sessions.
Our training sessions are a great opportunity to ask our resident experts, our guest riders and our ambassadors anything you like.
Want to know how to get more out of your cycling, nutrition or simply ask our ambassadors about their race days? This is the ride for you!
Train towards challenges, QOMs, KOMs, distance goals, participation goals and build your Zwift XP in good company.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.
After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.
Finish the session with a high cadence 2min Max Aerobic effort.
All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.
Rozgrzewka 5min S1 luźno, kadencja komfortowa. --------- Strefy: S2, w granicach 65-75% FTP cały czas, ale w trakcie jazdy co 5min włączaj 1x30sek S5 i potem wracaj ponownie do S2. --------- Kadencja: ok. 86-95 --------- Na koniec rozjazd 10-15min S1
So you think you have what it takes to take on the Norseman Workout Series? Geilo marks the end of the mountain plateau. This is a good place for your support crew to restock on supplies. You will take a right turn and 3 big climbs lie between you and the end of the bike. As you would expect this is another climbing focussed workout. 4 x 10.5 minute climbs that gradually ramp up with the hardest effort at the end of each climb. This is a good workout to focus on smooth pedaling and good posture during seated climbs. Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
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.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
This one hour session is desiged to help improve your FTP. The main set is 6x3 minutes each with its own variation within the 3 minute segments. All will have at least some of the 3-minutes that are above your current FTP. Resetting the bar!
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!
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'!
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.
3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace
5min @ 74% of 1mi pace
5min @ 60% of 1mi pace
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: -
Z2: 19m
Z3: 26m
Z4: -
Z5: 15m
Z6: -
0%
32%
43%
0%
25%
0%
Author: Team Fearless
Fearless Fartlek. Fartlek, which means speed play in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.
Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
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!
In Zwift, before pressing the 'ride' button, you have the possibility to enroll in scheduled events. After doing this, you can ride as normal. A few minutes before the start of the event, your avatar will automatically be placed in the starting area for the event, together with all other enrolled riders, after which the event will start at the planned time.
FAQ: What do groups , , , and stand for, and which group should I be in?
Events are categorized into different groups. Groups (4.0+ W/kg) , (3.2-3.9 W/kg), (2.5-3.1 W/kg) and (1.0-2.4 W/kg) are different levels based on the rider's ability. The categorization is based on the ratio of the rider's functional threshold power (FTP) in watts (W) per body mass in kg. The strongest riders are in group , the next strongest in , etc.
Events can be organized for one group or for multiple groups (possibly each having their own event start time, distance, duration, intensity and/or other specific settings).
Group (open W/kg) is open for all riders, meaning that there are no restrictions on the rider's abilities. This category is common for group workouts.
Note 1: In group workouts all riders are kept together in a single peloton, no matter what their power output is. Note 2: There are some group workout events where different workouts are used per category. In those cases the W/kg does not really matter, as the peloton will still be kept together for each category's group workout, but it gives participants the chance to choose which group workout in the event to join.
FAQ: How do I download a group workout to do it myself at another time?
We have considered making group workouts available for download. However, we would need permission from each event's organizer to let people download their workout. It would be unfair to just share their work, after they put in the effort of creating the workout and organizing/leading the event. Therefore, we have not made group workouts available for download. However, there are many other great workouts available on the site (including some workouts originating from events too, shared by their makers!).
Training Stress Score® (TSS) is a registered trademark of Peaksware, LLC.