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[?]
ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 00:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Macro to Micro
2019 UCI Worlds Harrogate Circuit
2020-11-28 00:1059m77
1.0-5.0 W/kg

Macro to Micro

Workout overview

Duration: 58m 30s

Stress points: 77

Zone distribution

Z1: 29m

Z2: 8m

Z3: 7m

Z4: -

Z5: -

Z6: 14m

50%
14%
12%
0%
0%
24%

Author: Shayne Gaffney

A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts.

View event on zwift.com

Orange Unicorn
Queen's Highway
2020-11-28 01:1551m58
1.0-5.0 W/kg

Orange Unicorn (Short)

Workout overview

Duration: 51m

Stress points: 58

Zone distribution

Z1: 14m

Z2: 3m

Z3: 27m

Z4: 1m

Z5: 7m

Z6: -

27%
5%
53%
1%
14%
0%

Author: Shayne Gaffney

After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.

View event on zwift.com

Paceline Work
Queen's Highway
2020-11-28 02:1038m41
1.0-5.0 W/kg

Paceline Work

Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 10m

Z5: 3m

Z6: -

26%
39%
0%
26%
8%
1%

Author: Shayne Gaffney

This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.

View event on zwift.com

Fast Friday Workout
May Field
2020-11-28 02:3030m-
5.0-15.0 km/h

3-2-1

Workout overview

Distance: 1.8 km

Zone distribution

Z1: -

Z2: 14m

Z3: 4m

Z4: -

Z5: 12m

Z6: -

0%
47%
13%
0%
40%
0%

Author: Zwift

A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals.

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 03:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Workout not available (yet) Spaded Sweetie
Queen's Highway
2020-11-28 03:1044m-
Bonbon
2019 UCI Worlds Harrogate Circuit
2020-11-28 06:1040m52
1.0-5.0 W/kg

Bonbon

Workout overview

Duration: 40m

Stress points: 52

Zone distribution

Z1: 9m

Z2: 5m

Z3: 8m

Z4: 12m

Z5: 7m

Z6: -

22%
12%
20%
30%
16%
0%

Author: Shayne Gaffney

This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today.

View event on zwift.com

Amalgam
Queen's Highway
2020-11-28 07:1051m63
1.0-5.0 W/kg

Amalgam

Workout overview

Duration: 51m

Stress points: 63

Zone distribution

Z1: 11m

Z2: 13m

Z3: 10m

Z4: 11m

Z5: 7m

Z6: -

21%
25%
20%
21%
14%
0%

Author: Shayne Gaffney

5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 08:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Orange Unicorn
Queen's Highway
2020-11-28 08:2551m58
1.0-5.0 W/kg

Orange Unicorn (Short)

Workout overview

Duration: 51m

Stress points: 58

Zone distribution

Z1: 14m

Z2: 3m

Z3: 27m

Z4: 1m

Z5: 7m

Z6: -

27%
5%
53%
1%
14%
0%

Author: Shayne Gaffney

After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.

View event on zwift.com

Uphill Battle
2019 UCI Worlds Harrogate Circuit
2020-11-28 09:2056m69
1.0-5.0 W/kg

Uphill Battle

Workout overview

Duration: 56m

Stress points: 69

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

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

Author: Shayne Gaffney

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

View event on zwift.com

The Grind Finale
Queen's Highway
2020-11-28 10:0049m37
1.0-5.0 W/kg

The 'Grind' Finale

Workout overview

Duration: 49m 10s

Stress points: 37

Zone distribution

Z1: 31m

Z2: 5m

Z3: 1m

Z4: 11m

Z5: 1m

Z6: -

62%
9%
3%
23%
3%
0%

Author: Matt Rowe

This session aims to replicate the demands of a mountain bike ride / event.

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!

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 11:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

VO2 Max -3 Minute
Queen's Highway
2020-11-28 11:0055m63
1.0-5.0 W/kg

VO2 Max - 3 min

Workout overview

Duration: 55m

Stress points: 63

Zone distribution

Z1: 22m

Z2: 15m

Z3: -

Z4: 5m

Z5: 13m

Z6: -

39%
28%
0%
9%
24%
0%

Author: Shayne Gaffney

In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!

View event on zwift.com

AJBaucco Coaching Saturday Tempo Workout
Tick Tock
2020-11-28 13:051h 15m63
1.0-5.0 W/kg

Rob #6- 1:15

Workout overview

Duration: 1h 15m

Stress points: 63

Zone distribution

Z1: 39m

Z2: 9m

Z3: 24m

Z4: 2m

Z5: 1m

Z6: -

52%
12%
32%
2%
1%
0%

Author: R.Reddy AJBCoach

Tempo - 2 x 10 min Zn2 - 1 hr :15 min

Duration - 1:15

WARM UP

15 min Znr/Zn1

10 x :30 sec build to Zn3 w/ 1 min easy between

MAIN SET

2 x 10 min Zn2 w/ 5 min easy spin between

COOL DOWN

Zn1/ZnR till end

View event on zwift.com

VO2 Max 40/20
2019 UCI Worlds Harrogate Circuit
2020-11-28 14:0048m53
1.0-5.0 W/kg

VO2 Max - 4x4 (40/20)

Workout overview

Duration: 48m

Stress points: 53

Zone distribution

Z1: 24m

Z2: 12m

Z3: -

Z4: -

Z5: 12m

Z6: -

50%
24%
0%
0%
25%
1%

Author: Shayne Gaffney

Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 15:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Anaerobic Capacity into VO2
Harrogate Circuit Reverse
2020-11-28 15:2052m81
1.0-5.0 W/kg

Anaerobic Capacity into VO2

Workout overview

Duration: 52m

Stress points: 81

Zone distribution

Z1: 18m

Z2: 12m

Z3: 1m

Z4: 4m

Z5: 6m

Z6: 11m

35%
23%
2%
8%
12%
21%

Author: Kevin Poulton

Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 16:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Arise
Queen's Highway
2020-11-28 16:2052m61
1.0-5.0 W/kg

Arise

Workout overview

Duration: 52m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 5m

40%
8%
2%
38%
2%
10%

Author: Shayne Gaffney

A Zwift race start specific workout with 30/30s followed by 10min at zone 4.

View event on zwift.com

Workout not available (yet) Escalation
Queen's Highway
2020-11-28 17:2055m-
Ham Sandwich
Queen's Highway
2020-11-28 18:1552m64
1.0-5.0 W/kg

Ham Sandwich

Workout overview

Duration: 52m

Stress points: 64

Zone distribution

Z1: 21m

Z2: 3m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 5m

40%
5%
35%
1%
10%
10%

Author: Shayne Gaffney

Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy...

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 19:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Lactate Shuttle
Queen's Highway
2020-11-28 19:1557m70
1.0-5.0 W/kg

Lactate shuttle

Workout overview

Duration: 57m

Stress points: 70

Zone distribution

Z1: 16m

Z2: 14m

Z3: 5m

Z4: 17m

Z5: 5m

Z6: -

28%
25%
9%
30%
9%
0%

Author: Kevin Poulton

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!

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 21:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-28 21:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Macro to Micro
Queen's Highway
2020-11-28 21:1559m77
1.0-5.0 W/kg

Macro to Micro

Workout overview

Duration: 58m 30s

Stress points: 77

Zone distribution

Z1: 29m

Z2: 8m

Z3: 7m

Z4: -

Z5: -

Z6: 14m

50%
14%
12%
0%
0%
24%

Author: Shayne Gaffney

A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts.

View event on zwift.com

Orange Unicorn
Queen's Highway
2020-11-28 22:0051m58
1.0-5.0 W/kg

Orange Unicorn (Short)

Workout overview

Duration: 51m

Stress points: 58

Zone distribution

Z1: 14m

Z2: 3m

Z3: 27m

Z4: 1m

Z5: 7m

Z6: -

27%
5%
53%
1%
14%
0%

Author: Shayne Gaffney

After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.

View event on zwift.com

Paceline Work
Queen's Highway
2020-11-28 23:1038m41
1.0-5.0 W/kg

Paceline Work

Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 10m

Z5: 3m

Z6: -

26%
39%
0%
26%
8%
1%

Author: Shayne Gaffney

This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.

View event on zwift.com

ZA Run WO #7 - Lactate Threshold Block
Seaside Sprint
2020-11-29 00:00--
5.0-15.0 km/h

7. Lactate Threshold Complex Block

Workout overview

Distance: 2.7 km

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

Author: Terrence Mahon

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

View event on zwift.com

Frequently asked questions

FAQ: How do I join a group workout event?

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.