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[?]
Specialized Mixtape Workout #2: Anna van der Breggen
Watopia Flat Route
2019-04-20 21:001h55
1.0-5.0 W/kg

Specialized Mixtape Stage 2: Anna

Workout overview

Duration: 1h 5m

Stress points: 55

Zone distribution

Z1: 31m

Z2: 12m

Z3: -

Z4: 22m

Z5: -

Z6: -

48%
18%
0%
34%
0%
0%

Author: Anna van der Breggen

Current World Road Race Champion and Olympic Gold Medalist, Anna van der Breggen shares one of her favorite workouts. This workout is focused on cadence. She choose this workout because it's a perfect one hour effort that goes by fast with small interval blocks. The workout challenges you to switch up your cadence every two minutes during the efforts. Anna depends on this workout to train her body to keep her power and heart rate low at a higher cadence, which makes her more efficient in the hardest races.

View event on zwift.com

Sprint Leadouts
Unknown
2019-04-20 21:1546m44
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
2019-04-20 22:001h 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

Cruise Intervals #1
Greatest London Flat
2019-04-20 23:1055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Author: Kevin Poulton

Today's session consists of 3 x 8 minute cruise intervals. However, each 8 minute interval is proceeded by a 30 second Zone 5 interval.

Cruise intervals are performed within Zone 4, however we are changing the target power every minute from 92% to 97%.

Focus on controlled breathing and pedaling at a cadence similar to your Time Trial cadence.

View event on zwift.com

4x2min Sprint Ramps
Greater London Flat
2019-04-21 00:2055m41
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

Specialized Mixtape Workout #3: Annika Langvad
Watopia Flat Route
2019-04-21 01:001h62
1.0-5.0 W/kg

Specialized Mixtape Stage 3: Annika

Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 39m

Z2: 9m

Z3: 2m

Z4: 1m

Z5: -

Z6: 10m

63%
15%
3%
2%
0%
16%

Author: Annika Langvad

Annika uses this workout to get that extra edge before a big event. It works for both roadies and mountain bikers, meeting the demands of tough terrain or lots of attacks. The workout starts with a good warm-up interval to get the legs ready for the two main blocks. These consist of 30 seconds of high-intensity work followed by 15 seconds of active rest. The 30 seconds is set at 150% of FTP. The workout relies on anaerobic energy at first, but you'll gradually shift to a more aerobic work. It will help give any cyclist that extra edge!

View event on zwift.com

Triple Bumps
London Classique
2019-04-21 01:3041m40
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!

View event on zwift.com

Poggio Simulation
London Loop
2019-04-21 02:2054m52
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

Cruise Intervals #1
London 8
2019-04-21 03:2055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Author: Kevin Poulton

Today's session consists of 3 x 8 minute cruise intervals. However, each 8 minute interval is proceeded by a 30 second Zone 5 interval.

Cruise intervals are performed within Zone 4, however we are changing the target power every minute from 92% to 97%.

Focus on controlled breathing and pedaling at a cadence similar to your Time Trial cadence.

View event on zwift.com

Uphill Battle
Greater London Flat
2019-04-21 04:2056m59
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

Poggio Simulation
Greatest London Flat
2019-04-21 06:4054m52
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

4x2min Sprint Ramps
Greater London Flat
2019-04-21 07:2055m41
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

Tour of Watopia: Stage 3 - GROUP WORKOUT GONE WILD
Jungle Circuit
2019-04-21 08:0054m62
1.0-5.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

1.0-4.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

Cruise Intervals #1
Greatest London Flat
2019-04-21 08:0555m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Author: Kevin Poulton

Today's session consists of 3 x 8 minute cruise intervals. However, each 8 minute interval is proceeded by a 30 second Zone 5 interval.

Cruise intervals are performed within Zone 4, however we are changing the target power every minute from 92% to 97%.

Focus on controlled breathing and pedaling at a cadence similar to your Time Trial cadence.

View event on zwift.com

Leadout Simulation
London Classique
2019-04-21 09:2045m36
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

Sprint Leadouts
Greater London Flat
2019-04-21 10:2046m44
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
London Classique
2019-04-21 13:301h 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

Tour of Watopia: Stage 3 - GROUP WORKOUT GONE WILD
Jungle Circuit
2019-04-21 14:0054m62
1.0-5.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

1.0-4.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

Poggio Simulation
London Classique
2019-04-21 14:2054m52
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

Tour of Watopia: Stage 3 - GROUP WORKOUT GONE WILD
Jungle Circuit
2019-04-21 15:0054m62
1.0-5.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

1.0-4.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

4x2min Sprint Ramps
Greater London Flat
2019-04-21 15:2055m41
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

Tour of Watopia: Stage 3 - GROUP WORKOUT GONE WILD
Jungle Circuit
2019-04-21 16:0054m62
1.0-5.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

1.0-4.0 W/kg

Tour of Watopia 2019: Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Mayfield

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

Uphill Battle
Greatest London Flat
2019-04-21 16:2556m59
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

Poggio Simulation
Greatest London Flat
2019-04-21 17:3054m52
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

Sprint Leadouts
London Classique
2019-04-21 18:2546m44
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

Top-End Tuning
London Classique
2019-04-21 19:2044m40
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

3x13min Climbs
Greatest London Flat
2019-04-21 20:201h 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

Sprint Leadouts
London Classique
2019-04-21 21:2046m44
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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4x2min Sprint Ramps
Greatest London Flat
2019-04-21 22:2055m41
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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Leadout Simulation
Greater London Flat
2019-04-21 23:2045m36
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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Poggio Simulation
Greatest London Flat
2019-04-22 00:3054m52
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!.

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Uphill Battle
Greater London Flat
2019-04-22 01:2056m59
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!

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Top-End Tuning
Unknown
2019-04-22 02:2044m40
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.

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3x13min Climbs
Greatest London Flat
2019-04-22 03:201h 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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Cruise Intervals #1
Innsbruckring
2019-04-22 04:2055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Author: Kevin Poulton

Today's session consists of 3 x 8 minute cruise intervals. However, each 8 minute interval is proceeded by a 30 second Zone 5 interval.

Cruise intervals are performed within Zone 4, however we are changing the target power every minute from 92% to 97%.

Focus on controlled breathing and pedaling at a cadence similar to your Time Trial cadence.

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4x2min Sprint Ramps
Innsbruckring
2019-04-22 05:2055m41
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

Monday Run Club
Unknown
2019-04-22 05:30--
12.0-14.0 km/h

MRC A

Workout overview

Duration: 10 km

Zone distribution

Z1: 0 m

Z2: 1440 m

Z3: 6960 m

Z4: 1600 m

Z5: 0 m

Z6: 0 m

0%
14%
70%
16%
0%
0%

Author: Tim Grose

Monday Run Club Group A

View event on zwift.com

10.5-12.0 km/h

MRC B

Workout overview

Duration: 10 km

Zone distribution

Z1: 0 m

Z2: 1440 m

Z3: 7760 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
14%
78%
8%
0%
0%

Author: Tim Grose

Monday Run Club Group B

View event on zwift.com

9.5-10.5 km/h

MRC C

Workout overview

Duration: 6.8 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 4240 m

Z4: 1600 m

Z5: 0 m

Z6: 0 m

0%
14%
62%
24%
0%
0%

Author: Tim Grose

Monday Run Club Group C

View event on zwift.com

8.0-9.5 km/h

MRC D

Workout overview

Duration: 6.8 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 5040 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
14%
74%
12%
0%
0%

Author: Tim Grose

Monday Run Club Group D

View event on zwift.com

Triple Bumps
Innsbruckring
2019-04-22 06:3041m40
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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Uphill Battle
Innsbruckring
2019-04-22 07:2056m59
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!

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3x13min Climbs
Innsbruckring
2019-04-22 08:201h66
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

Monday Run Club
Unknown
2019-04-22 10:00--
12.0-14.0 km/h

MRC A

Workout overview

Duration: 10 km

Zone distribution

Z1: 0 m

Z2: 1440 m

Z3: 6960 m

Z4: 1600 m

Z5: 0 m

Z6: 0 m

0%
14%
70%
16%
0%
0%

Author: Tim Grose

Monday Run Club Group A

View event on zwift.com

10.5-12.0 km/h

MRC B

Workout overview

Duration: 10 km

Zone distribution

Z1: 0 m

Z2: 1440 m

Z3: 7760 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
14%
78%
8%
0%
0%

Author: Tim Grose

Monday Run Club Group B

View event on zwift.com

9.5-10.5 km/h

MRC C

Workout overview

Duration: 6.8 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 4240 m

Z4: 1600 m

Z5: 0 m

Z6: 0 m

0%
14%
62%
24%
0%
0%

Author: Tim Grose

Monday Run Club Group C

View event on zwift.com

8.0-9.5 km/h

MRC D

Workout overview

Duration: 6.8 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 5040 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
14%
74%
12%
0%
0%

Author: Tim Grose

Monday Run Club Group D

View event on zwift.com

Capacity Into Sweet Spot
Innsbruckring
2019-04-22 10:251h66
1.0-5.0 W/kg

2. Capacity into Sweet Spot

Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 15m

Z2: 14m

Z3: 21m

Z4: 1m

Z5: 1m

Z6: 8m

25%
23%
35%
2%
2%
14%

Author: Zwift Academy Coaches

Quite often, racing involves periods of short, high intensity efforts followed by a period of tempo riding. Today we look to replicate what it takes to breakaway from the group and then maintain that advantage. After a good warmup, the session consists of 4 sets of 2 x 1 min capacity efforts leading into a 5 min tempo effort.

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TeamZF #07 Prep Session Set 4
Watopia Hilly Route
2019-04-22 10:455h 5m47
1.0-5.0 W/kg

#07 Prep Session Set 4

Workout overview

Duration: 53m 45s

Stress points: 47

Zone distribution

Z1: 35m

Z2: 8m

Z3: 1m

Z4: 2m

Z5: 1m

Z6: 7m

65%
15%
3%
3%
2%
13%

Author: Direct Power Coaching (TeamZF)

The Goal Of This Session is to introduce the body in to structured training.

We will be increasing the zones each week, but will remain a relatively easier session for experienced riders.

NOTE: WORKOUT IS DESIGNED TO BE COMPLETED IN ERG OR SIMULATION MODE

For more information and a 1:1 Truly Personal Coaching experience please visit www.directpowercoaching.com

10min from 25 to 65% FTP
5min @ 90rpm, 65% FTP
2min @ 50% FTP
5x 15sec @ 150% FTP
2min @ 50% FTP
5min @ 65% FTP
5x 30sec @ 100% FTP
2min @ 50% FTP
10min from 50 to 150% FTP
5min from 50 to 25% FTP

Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time.
Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that,
regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless,
there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become.
Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.

The lower zones 1 and 2 are very easy zones. As the grid suggests an hour minimum is needed to train in these two zones,
it could be less if you’re new to cycling or have recently returned to cycling after injury. The more trained you are; the longer zone 1 or 2 rides will need to be.
My advice is that these two zones need to be maintained at a steady pace, so you need to keep stops to a minimum—a flatter route will help to keep you in the prescribed zones.
Whilst club rides are great motivators during spells of bad weather, be aware that this can be detrimental to zonal training since you might end up stopping too much or,
more likely, riding too hard.

The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it, have had a break from training or are coming back from injury.
It can be fatiguing and your body will need time to get used to it. Intervals are common the more intense you get,
and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
The grid shows a total time I’d recommend you to train, but this is not necessary interval length.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP) or the highest amount of power you could sustain continuously for an hour.
However, as I mentioned earlier, there may be some cross-over.

About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit.
Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.
Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community.
Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.

Copyright of TeamZF

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4x2min Sprint Ramps
Innsbruckring
2019-04-22 11:2555m41