Search Zwift group workout events

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.

WorkoutNameStartDurationTSS[?]Groups[?]
Poggio Simulation
Greatest London Flat
2018-12-19 08:3054m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

52%
5%
5%
30%
2%
6%

Author: G.Henderson(@coachhendy)

This training exercise is set up to mimic the real life scenary that takes place in racing when there is a climb approaching.For example the final Climbs in Milan San Remo.
Initially there is a large surge in speed for positioning into the bottom of the climb. The typically a small lull in pace as your team takes control of the throttle. After it has lined out you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack!.

View event on zwift.com

Uphill Battle
Greatest London Flat
2018-12-19 10:1056m59
1.0-5.0 W/kg

GC Coaching's Uphill Battle

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

41%
18%
1%
28%
2%
11%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Uphill Battle starts off with 3 sets of 5 minutes right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!

View event on zwift.com

Neuromuscular + AC #1
Greatest London Flat
2018-12-19 10:501h70
1.0-5.0 W/kg

Neuromuscular + AC #1

Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 19m

Z2: 5m

Z3: 26m

Z4: 2m

Z5: -

Z6: 8m

32%
8%
43%
3%
0%
13%

Author: Kevin Poulton

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort. After building some fatigue with the opening endurance interval, the session finishes with 3 Anaerobic Capacity intervals. The more efficient you are in the endurance effort... the stronger you will be for the AC efforts.

View event on zwift.com

Workout Wednesday Run
11.1 Ocean Blvd
2018-12-19 11:00--
15.0-15.0 km/h

LT Intervals A

Workout overview

Duration: 11.6 km

Zone distribution

Z1: 0 m

Z2: 2382 m

Z3: 4418 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
21%
38%
41%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

LT Intervals B

Workout overview

Duration: 9.4 km

Zone distribution

Z1: 0 m

Z2: 1786 m

Z3: 3614 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
19%
38%
43%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

LT Intervals C

Workout overview

Duration: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2912 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
20%
38%
42%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

LT Intervals D

Workout overview

Duration: 6.2 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2312 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
24%
37%
39%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace.

View event on zwift.com

3x13min Climbs
Greatest London Flat
2018-12-19 11:501h 3m66
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 8m

Z3: 18m

Z4: 16m

Z5: 3m

Z6: 1m

27%
13%
28%
25%
5%
2%

Author: Kevin Poulton

To help prepare you for the Zwift Power Up Training Camp, this workout simulates the demands of long climbs where the effort progressively increases.

You will experience 3 climbs, each 13 minutes in duration, with each climb requiring a different cadence. As the power ramps up between steps, you self-select your cadence before returning to the set cadence. Just like a climb outdoors, the required power will increase throughout the 13 minutes. The workout culminates with a 1 minute above threshold at the top of the climb.

View event on zwift.com

Workout Wednesday Run
11.1 Ocean Blvd
2018-12-19 12:30--
15.0-15.0 km/h

LT Intervals A

Workout overview

Duration: 11.6 km

Zone distribution

Z1: 0 m

Z2: 2382 m

Z3: 4418 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
21%
38%
41%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

LT Intervals B

Workout overview

Duration: 9.4 km

Zone distribution

Z1: 0 m

Z2: 1786 m

Z3: 3614 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
19%
38%
43%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

LT Intervals C

Workout overview

Duration: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2912 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
20%
38%
42%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

LT Intervals D

Workout overview

Duration: 6.2 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2312 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
24%
37%
39%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace.

View event on zwift.com

Ken's Bicycles Boise Winter Training
Astoria Line 8
2018-12-19 13:051h 30m72
1.0-5.0 W/kg

Winter Training B1 - W2.2

Workout overview

Duration: 1h 30m

Stress points: 72

Zone distribution

Z1: 45m

Z2: 5m

Z3: 16m

Z4: 24m

Z5: -

Z6: -

50%
6%
18%
27%
0%
0%

Author: Tim Curry

Block 1 is focused around moderate endurance (aka tempo) work for this winter session. The overall goal is to build a base that we can work off of for future blocks. Power Zones are designated by a "p" along with a number. RBI means "rest between intervals"
10 minutes warm up
5 min mid p2
4 x 2 min Slow Pedal (cadence 40-60 rpm) w/ 2 min RBI
3 min easy
4 x 4 min high P3 w/ 2 min RBI
4 min easy
4 x 2 min mid p3 and 1 min high p3
Cool down

View event on zwift.com

VO2 Increasing 4x3min #2
Greatest London Flat
2018-12-19 13:1557m53
1.0-5.0 W/kg

Vo2 increasing 4 x 3min #2

Workout overview

Duration: 57m

Stress points: 53

Zone distribution

Z1: 29m

Z2: 10m

Z3: 2m

Z4: 9m

Z5: 6m

Z6: 1m

51%
18%
4%
15%
11%
2%

Author: Kevin Poulton

After a good warm up, complete the following.
4 x 3min @ Z5 Vo2 with 6min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Each interval starts at the same power. However, each interval ramps up to a higher finishing power.
Cool down.

View event on zwift.com

4x2min Sprint Ramps
London Classique
2018-12-19 13:4055m41
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 41

Zone distribution

Z1: 31m

Z2: 12m

Z3: 5m

Z4: 4m

Z5: 2m

Z6: 1m

57%
22%
8%
7%
4%
1%

Author: Greg Henderson(@coachhendy)

To help you prepare for the Zwift Power Up Training Camp, this workout will replicate the gradual increase in pace leading into a group sprint.

Today you are the sprinter for the team so the last 200m is out of the saddle with full power. The power increases quickly and the effort is 2 minutes.

View event on zwift.com

TriMate.se Ramp Of 30s Threshold
Astoria Line 8
2018-12-19 17:001h 7m57
1.0-5.0 W/kg

Ramp of 30s repeats

Workout overview

Duration: 1h 7m

Stress points: 57

Zone distribution

Z1: 39m

Z2: 11m

Z3: 5m

Z4: 2m

Z5: 5m

Z6: 6m

58%
17%
7%
2%
7%
9%

Author: L.Dragstra

We are doing another rendition of this bad boy. The 30s repeats will feel manageable in the beginning with 60s rest between each. Late in the second round they won't feel so easy as the intensity goes up but the rest stays the same. This is more of a 'cyclist' workout but triathletes can benefit from harder bursts of power sometimes as well.

View event on zwift.com

Tempo With 30sec Spike #1
Unknown
2018-12-19 17:2554m54
1.0-5.0 W/kg

Tempo with 30sec spike #1

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 5m

Z3: 21m

Z4: 5m

Z5: 3m

Z6: 1m

36%
9%
39%
9%
5%
2%

Author: Kevin Poulton

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. This sessions consists of 2 x 12 minute Tempo efforts with a 30 second surge every 3.5 minutes.

View event on zwift.com

Rad Pack Workout 2: 5x Progressive Z4 Ramps
Jungle Circuit
2018-12-19 17:301h 30m91
1.0-5.0 W/kg

RADPACK Workout #2: 5x Progressive Zone 4 Ramps

Workout overview

Duration: 1h 30m

Stress points: 91

Zone distribution

Z1: 39m

Z2: 14m

Z3: -

Z4: 26m

Z5: 9m

Z6: 2m

44%
16%
0%
29%
10%
3%

Author: Max // CANYON Rad Pack

View event on zwift.com

Workout Wednesday Run
11.1 Ocean Blvd
2018-12-19 17:30--
15.0-15.0 km/h

LT Intervals A

Workout overview

Duration: 11.6 km

Zone distribution

Z1: 0 m

Z2: 2382 m

Z3: 4418 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
21%
38%
41%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

LT Intervals B

Workout overview

Duration: 9.4 km

Zone distribution

Z1: 0 m

Z2: 1786 m

Z3: 3614 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
19%
38%
43%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

LT Intervals C

Workout overview

Duration: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2912 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
20%
38%
42%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

LT Intervals D

Workout overview

Duration: 6.2 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2312 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
24%
37%
39%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace.

View event on zwift.com

DBR - 5x10 min Sweetspot
Greater London Flat
2018-12-19 17:551h 21m92
1.0-5.0 W/kg

5x10 min Sweetspot

Workout overview

Duration: 1h 21m

Stress points: 92

Zone distribution

Z1: 24m

Z2: 6m

Z3: 1m

Z4: 51m

Z5: -

Z6: -

29%
7%
1%
63%
0%
0%

Author: Frank Andreasen

first 5 min easy spinning to warm your legs,then 3 step Power ramp to get the blood flowing and spin for 3 minutes getting ready for the main set.
Main set is 5x10 minutes in the sweet spot zone of 90% FTP be accurate with your wattage and focus on your pedalling stroke
after the main set finish with 10 minutes easy spinning

View event on zwift.com

TRI247 Workout Series: The Dragon
Watopia Flat Route
2018-12-19 19:001h66
1.0-5.0 W/kg

The Dragon

Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 17m

Z2: 11m

Z3: 14m

Z4: 7m

Z5: 10m

Z6: 3m

28%
18%
23%
11%
16%
4%

Author: J.Levison

This session is inspired by 'Facing the Dragon' at IRONMAN Wales!
This session includes:
1) A progressive (3-part) warm up.
2) An extended sub-threshold block, including two short periods above FTP, to simulate a short hill before getting back to race pace.
3) Some short, high power surges to enhance ability to hit higher wattages on steep sections.
4) Two 'over-under' blocks to challenge your FTP level and ability to cope with variability to your pacing.

View event on zwift.com

Poggio Simulation
London Classique
2018-12-19 19:2554m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

52%
5%
5%
30%
2%
6%

Author: G.Henderson(@coachhendy)

This training exercise is set up to mimic the real life scenary that takes place in racing when there is a climb approaching.For example the final Climbs in Milan San Remo.
Initially there is a large surge in speed for positioning into the bottom of the climb. The typically a small lull in pace as your team takes control of the throttle. After it has lined out you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack!.

View event on zwift.com

Workout Wednesday Run
11.1 Ocean Blvd
2018-12-19 19:30--
15.0-15.0 km/h

LT Intervals A

Workout overview

Duration: 11.6 km

Zone distribution

Z1: 0 m

Z2: 2382 m

Z3: 4418 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
21%
38%
41%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

LT Intervals B

Workout overview

Duration: 9.4 km

Zone distribution

Z1: 0 m

Z2: 1786 m

Z3: 3614 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
19%
38%
43%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

LT Intervals C

Workout overview

Duration: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2912 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
20%
38%
42%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

LT Intervals D

Workout overview

Duration: 6.2 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2312 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
24%
37%
39%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace.

View event on zwift.com

Workout Wednesday With Rowe & King: Spiked Z4
Greater London Loop
2018-12-19 19:4554m50
1.0-5.0 W/kg

Workout Wed - Spiked Z4

Workout overview

Duration: 54m 10s

Stress points: 50

Zone distribution

Z1: 20m

Z2: 3m

Z3: 2m

Z4: 27m

Z5: 3m

Z6: -

36%
5%
3%
49%
6%
0%

Author: M.Rowe (Rowe and King)

This session is created by Coach Matt Rowe, to help develop your threshold, aerobic base and efficiency. By riding a over Threshold for a short period (the spikes), then a little bit below Threshold, we train our body to be able to become more efficient at riding with acid in our legs, which importantly improves our Lactate Tolerance and our FTP. Make sure you are mentally prepared for this session - it's a pretty tough one, but highly rewarding in terms of physical development / adaptions.

View event on zwift.com

Uphill Battle
London Classique
2018-12-19 20:2056m59
1.0-5.0 W/kg

GC Coaching's Uphill Battle

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

41%
18%
1%
28%
2%
11%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Uphill Battle starts off with 3 sets of 5 minutes right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!

View event on zwift.com

Tempo With 30sec Spike #1
Greater London Flat
2018-12-19 21:1054m54
1.0-5.0 W/kg

Tempo with 30sec spike #1

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 5m

Z3: 21m

Z4: 5m

Z5: 3m

Z6: 1m

36%
9%
39%
9%
5%
2%

Author: Kevin Poulton

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. This sessions consists of 2 x 12 minute Tempo efforts with a 30 second surge every 3.5 minutes.

View event on zwift.com

Triathlon Ulaval Zone 6 Workout
Greater London Flat
2018-12-19 22:301h 3m65
1.0-5.0 W/kg

Triathlon Ulaval 19/12/18

Workout overview

Duration: 1h 3m 20s

Stress points: 65

Zone distribution

Z1: 34m

Z2: 7m

Z3: 3m

Z4: 3m

Z5: -

Z6: 16m

54%
11%
5%
5%
0%
25%

Author: Pierre-Yves Gigou

View event on zwift.com

Leadout Simulation
Greatest London Flat
2018-12-20 00:2045m36
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 27m

Z2: 3m

Z3: 6m

Z4: 4m

Z5: 4m

Z6: 2m

59%
7%
12%
9%
8%
5%

Author: G.Henderson(@coachhendy)

These efforts are a great VO2 and Power exercise. The progressive ramp in power will simulate the increase in Speed as we head closer and closer to the finish line of any race.

I used this exact training as part of my leadout preparation for every Tour de France, Giro or major race in which we took a full leadout train

This is a toned down version but still simulated the progression needed so that no other team can pass us.

Adam would start and you can see he has to accelerate a bit to actually take the front and then we can add control to the progresson. He would ususally avaerage around 600w for his 90sec turn. Next Marcel would wind us up very fast and for his 45sec to 1min could average around 900w. Next Jurgen Roelandts. He would average around 1000w for his 40sec. I was last man guiding Andre. I was smaller than my team mates but would still average 1100w for my 25sec.

Then Andre would fly past... 15sec average 1700w with max of 1900 to 2000w.

Top speed? 73kph/45mph.

View event on zwift.com

Workout Wednesday Run
11.1 Ocean Blvd
2018-12-20 01:00--
15.0-15.0 km/h

LT Intervals A

Workout overview

Duration: 11.6 km

Zone distribution

Z1: 0 m

Z2: 2382 m

Z3: 4418 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
21%
38%
41%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

LT Intervals B

Workout overview

Duration: 9.4 km

Zone distribution

Z1: 0 m

Z2: 1786 m

Z3: 3614 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
19%
38%
43%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

LT Intervals C

Workout overview

Duration: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2912 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
20%
38%
42%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

LT Intervals D

Workout overview

Duration: 6.2 km

Zone distribution

Z1: 0 m

Z2: 1488 m

Z3: 2312 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
24%
37%
39%
0%
0%

Author: Tim Grose

Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace.

View event on zwift.com

Top-End Tuning
Greater London Flat
2018-12-20 01:1044m40
1.0-5.0 W/kg

Top-end Tuning

Workout overview

Duration: 43m 55s

Stress points: 40

Zone distribution

Z1: 23m

Z2: 2m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

53%
5%
12%
14%
12%
4%

Author: M.Rowe (Rowe & King)

Top-end Tuning is a short but focused session, aimed at developing your Aerobic Capacity and top end Speed. In terms of physical stress - the session is regarded as 'moderate' - one that can be completed following a hard ride the day before, and should not leave your legs too fatigued the next day. This session is regarded as a form of 'High Intensity Interval Trainng' (HIIT) and fits in perfectly alongside longer endurance rides on the weekend.

View event on zwift.com

Top-End Tuning
Greatest London Flat
2018-12-20 01:5544m40
1.0-5.0 W/kg

Top-end Tuning

Workout overview

Duration: 43m 55s

Stress points: 40

Zone distribution

Z1: 23m

Z2: 2m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

53%
5%
12%
14%
12%
4%

Author: M.Rowe (Rowe & King)

Top-end Tuning is a short but focused session, aimed at developing your Aerobic Capacity and top end Speed. In terms of physical stress - the session is regarded as 'moderate' - one that can be completed following a hard ride the day before, and should not leave your legs too fatigued the next day. This session is regarded as a form of 'High Intensity Interval Trainng' (HIIT) and fits in perfectly alongside longer endurance rides on the weekend.

View event on zwift.com

Triple Bumps
London Classique
2018-12-20 03:1041m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

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Sprint Leadouts
Greater London Flat
2018-12-20 04:0046m44
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

54%
6%
12%
13%
11%
5%

Author: M.Rowe (Rowe & King)

This sessions aims to develop your ability to sprint at the end of a race / ride, helping you earn those bragging rights!

To perform in a sprint, there is more to it than an almighty 10s burst of high power - it's also about your Lactate Tolerance, which this session will help develop.

By ramping up our power output pre sprint, it helps develop our Lactate Tolerance / ability to sustain high power, with lactate in our legs. When we come to the actual sprint, the sensations we feel are much more realistic compared with sprinting fresh! We rarely get to sprint totally fresh, so its worth replicating our 'real world' sprinting environment in training.

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Uphill Battle
Greatest London Flat
2018-12-20 05:1056m59
1.0-5.0 W/kg

GC Coaching's Uphill Battle

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

41%
18%
1%
28%
2%
11%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Uphill Battle starts off with 3 sets of 5 minutes 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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Leadout Simulation
London Classique
2018-12-20 06:2045m36
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 27m

Z2: 3m

Z3: 6m

Z4: 4m

Z5: 4m

Z6: 2m

59%
7%
12%
9%
8%
5%

Author: G.Henderson(@coachhendy)

These efforts are a great VO2 and Power exercise. The progressive ramp in power will simulate the increase in Speed as we head closer and closer to the finish line of any race.

I used this exact training as part of my leadout preparation for every Tour de France, Giro or major race in which we took a full leadout train

This is a toned down version but still simulated the progression needed so that no other team can pass us.

Adam would start and you can see he has to accelerate a bit to actually take the front and then we can add control to the progresson. He would ususally avaerage around 600w for his 90sec turn. Next Marcel would wind us up very fast and for his 45sec to 1min could average around 900w. Next Jurgen Roelandts. He would average around 1000w for his 40sec. I was last man guiding Andre. I was smaller than my team mates but would still average 1100w for my 25sec.

Then Andre would fly past... 15sec average 1700w with max of 1900 to 2000w.

Top speed? 73kph/45mph.

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Sprint Leadouts
Greater London Flat
2018-12-20 07:0046m44
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

54%
6%
12%
13%
11%
5%

Author: M.Rowe (Rowe & King)

This sessions aims to develop your ability to sprint at the end of a race / ride, helping you earn those bragging rights!

To perform in a sprint, there is more to it than an almighty 10s burst of high power - it's also about your Lactate Tolerance, which this session will help develop.

By ramping up our power output pre sprint, it helps develop our Lactate Tolerance / ability to sustain high power, with lactate in our legs. When we come to the actual sprint, the sensations we feel are much more realistic compared with sprinting fresh! We rarely get to sprint totally fresh, so its worth replicating our 'real world' sprinting environment in training.

View event on zwift.com

4x2min Sprint Ramps
Greater London Flat
2018-12-20 08:4555m41
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 41

Zone distribution

Z1: 31m

Z2: 12m

Z3: 5m

Z4: 4m

Z5: 2m

Z6: 1m

57%
22%
8%
7%
4%
1%

Author: Greg Henderson(@coachhendy)

To help you prepare for the Zwift Power Up Training Camp, this workout will replicate the gradual increase in pace leading into a group sprint.

Today you are the sprinter for the team so the last 200m is out of the saddle with full power. The power increases quickly and the effort is 2 minutes.

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Endurance Lab SST1233
Greater London Flat
2018-12-20 10:151h 9m69
1.0-5.0 W/kg

Endurance Lab SST1233a

Workout overview

Duration: 1h 8m

Stress points: 69

Zone distribution

Z1: 22m

Z2: 7m

Z3: 6m

Z4: 33m

Z5: -

Z6: -

32%
10%
9%
49%
0%
0%

Author: Endurance Lab

This workout focuses on building FTP. By working on extended blocks targeting power just below FTP, also known as "Sweet Spot", athletes get the same benefits of working at FTP but in a way that is less taxing to the legs.

3x12 min blocks, alternating 1 min @80% with 5 min @95% o FTP. 3 min recovery between sets.

Keep the power as steady as possible and maintain cadence at 80-95 rpms.

View event on zwift.com

Leadout Simulation
Greatest London Flat
2018-12-20 10:4545m36
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 27m

Z2: 3m

Z3: 6m

Z4: 4m

Z5: 4m

Z6: 2m

59%
7%
12%
9%
8%
5%

Author: G.Henderson(@coachhendy)

These efforts are a great VO2 and Power exercise. The progressive ramp in power will simulate the increase in Speed as we head closer and closer to the finish line of any race.

I used this exact training as part of my leadout preparation for every Tour de France, Giro or major race in which we took a full leadout train

This is a toned down version but still simulated the progression needed so that no other team can pass us.

Adam would start and you can see he has to accelerate a bit to actually take the front and then we can add control to the progresson. He would ususally avaerage around 600w for his 90sec turn. Next Marcel would wind us up very fast and for his 45sec to 1min could average around 900w. Next Jurgen Roelandts. He would average around 1000w for his 40sec. I was last man guiding Andre. I was smaller than my team mates but would still average 1100w for my 25sec.

Then Andre would fly past... 15sec average 1700w with max of 1900 to 2000w.

Top speed? 73kph/45mph.

View event on zwift.com

Poggio Simulation
Greatest London Flat
2018-12-20 11:0554m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

52%
5%
5%
30%
2%
6%

Author: G.Henderson(@coachhendy)

This training exercise is set up to mimic the real life scenary that takes place in racing when there is a climb approaching.For example the final Climbs in Milan San Remo.
Initially there is a large surge in speed for positioning into the bottom of the climb. The typically a small lull in pace as your team takes control of the throttle. After it has lined out you typically are sitting right on threshold waiting for the first brave person to attack. Make sure you can follow the attack!.

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Uphill Battle
Greater London Flat
2018-12-20 12:4056m59
1.0-5.0 W/kg

GC Coaching's Uphill Battle

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

41%
18%
1%
28%
2%
11%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Uphill Battle starts off with 3 sets of 5 minutes right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!

View event on zwift.com

Sprint Leadouts
Greater London Flat
2018-12-20 13:4046m44
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

54%
6%
12%
13%
11%
5%

Author: M.Rowe (Rowe & King)

This sessions aims to develop your ability to sprint at the end of a race / ride, helping you earn those bragging rights!

To perform in a sprint, there is more to it than an almighty 10s burst of high power - it's also about your Lactate Tolerance, which this session will help develop.

By ramping up our power output pre sprint, it helps develop our Lactate Tolerance / ability to sustain high power, with lactate in our legs. When we come to the actual sprint, the sensations we feel are much more realistic compared with sprinting fresh! We rarely get to sprint totally fresh, so its worth replicating our 'real world' sprinting environment in training.

View event on zwift.com

3x13min Climbs
Greatest London Flat
2018-12-20 15:051h 3m66
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 8m

Z3: 18m

Z4: 16m

Z5: 3m

Z6: 1m

27%
13%
28%
25%
5%
2%

Author: Kevin Poulton

To help prepare you for the Zwift Power Up Training Camp, this workout simulates the demands of long climbs where the effort progressively increases.

You will experience 3 climbs, each 13 minutes in duration, with each climb requiring a different cadence. As the power ramps up between steps, you self-select your cadence before returning to the set cadence. Just like a climb outdoors, the required power will increase throughout the 13 minutes. The workout culminates with a 1 minute above threshold at the top of the climb.

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SZR Thyr Workout
Everything Bagel
2018-12-20 17:301h 1m50
1.0-5.0 W/kg

SRZGWO FTPfree

Workout overview

Duration: 49m

Stress points: 50

Zone distribution

Z1: 9m

Z2: 8m

Z3: 23m

Z4: 5m

Z5: 3m

Z6: 1m

18%
16%
48%
10%
6%
3%

Author: Thyr

SZRGWO FTP free
The name of the game: Group FTP free
GWO FTP
Warm Up 300s. 25%-89%
Pre Heating
300s. 95%
120s. 70%
120s. 110%
45s. 120%
90s. 60%
60s. 115%
30s. 130%
360. 55%-87%
Test
1215s. free Watts
Rest
300s. 80%-25%

View event on zwift.com