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.

Workout Name Start Duration TSS[?] Groups[?]
BikeRadar Mission Workout - Get fit Together: Jon's Mix
Volcano Circuit CCW
2018-02-21 21:5554m62
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: 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.Rapp

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

Triathlon ULaval Threshold Workout Week 2
Watopia Flat Route
2018-02-21 22:351h 5m75
1.0-5.0 W/kg

Triathlon Ulaval 21/02/18

Workout overview

Duration: 1h 5m 15s

Stress points: 75

Zone distribution

Z1: 21m

Z2: 9m

Z3: 6m

Z4: 3m

Z5: 27m

Z6: -

33%
14%
9%
4%
41%
0%

Author: Pierre-Yves Gigou

View event on zwift.com

Revolution Coaching SST/Threshold Bursts Winter Training Series
Watopia Flat Route
2018-02-21 23:301h69
1.0-5.0 W/kg

SST / Threshold with Bursts

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: -

Z2: 29m

Z3: -

Z4: 27m

Z5: 5m

Z6: -

0%
48%
0%
45%
8%
0%

Author:

Revolution Coaching Winter Training Series

"SST / Threshold with Bursts"

5 Min. Warmup @ 65%
3 Min. @ 90% (SST)
0:30 Sec. @ 110% (VO2)
3 Min. @ 95%
0:30 Sec. @ 110% (VO2)
3:30 Min @ 65% (Recovery)
3 Min. @ 100% (Threshold)
0:30 Sec. @ 110% (VO2)
Repeat Set (2) More Times
6 Min. Cooldown @ 60%

View event on zwift.com

Andrew Tilin Memorial Ride
Watopia Flat Route
2018-02-22 01:0055m58
1.0-5.0 W/kg

Andrew Tilin Memorial Ride

Workout overview

Duration: 55m

Stress points: 58

Zone distribution

Z1: -

Z2: -

Z3: 55m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Author: Zwift

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: VO2 Max Increase #1
Watopia Flat Route
2018-02-22 04:0057m66
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

3x6min+1min+3min
Volcano Flat
2018-02-22 05:1054m58
1.0-5.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

The Original VO2
Watopia Flat Route
2018-02-22 06:2056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: VO2 Max Increase #1
Volcano Flat
2018-02-22 08:0057m66
0.0-0.0 W/kg

BikeRadar Mission Workout - Get fit Together: Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

High Intensity 5min
Watopia Flat Route
2018-02-22 08:4550m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

The Original VO2
Volcano Flat
2018-02-22 09:4556m64
0.0-0.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

Endurance Lab 5-1 Punchy Repeats
Watopia Flat Route
2018-02-22 10:151h 7m82
1.0-5.0 W/kg

Endurance Lab 5-1 punchy repeats

Workout overview

Duration: 1h 7m 30s

Stress points: 82

Zone distribution

Z1: 11m

Z2: 22m

Z3: -

Z4: 28m

Z5: 5m

Z6: 2m

16%
33%
0%
41%
7%
3%

Author: Endurance Lab

LSCT Warm-up 15 minutes.
Main set:
2 x 5 minutes at 100%
2 minutes easy
1 minute at 150% (get out of the saddle and accelerate)
2 minutes easy
Then
3 x 5 minutes at 100%, 1:30 at 115%, and 2 minutes recovery.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: 13min Progressive Climb
Watopia Hilly Route
2018-02-22 12:001h 3m66
0.0-0.0 W/kg

BikeRadar Mission Workout - Get fit Together: 13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

Ken's Bicycles Boise Winter Training Block 3 - Week 2.2
Watopia Flat Route
2018-02-22 13:051h 30m71
1.0-5.0 W/kg

Block 3 - 2.2

Workout overview

Duration: 1h 30m

Stress points: 71

Zone distribution

Z1: 1h 3m

Z2: 4m

Z3: -

Z4: 3m

Z5: 10m

Z6: 10m

70%
4%
0%
3%
11%
11%

Author: T.Curry TT1 (Kratos Physiology)

10 min warm up
4 x 1 min high cadence (120+rpm)
3 min mid p4
2 min easy
5 x 2 min mid p5 w/ 3 min easy
2 min easy
5 x 2 min high p5 w/ 4 min easy
10 min cool down

View event on zwift.com

3x6min+1min+3min
Watopia Flat Route
2018-02-22 13:4054m58
0.0-0.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

VO2 Max Increase #1
Volcano Circuit
2018-02-22 14:4557m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

High Intensity 5min
Volcano Flat
2018-02-22 15:4550m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: The Original VO2
Watopia Flat Route
2018-02-22 16:2056m64
0.0-0.0 W/kg

BikeRadar Mission Workout - Get fit Together: The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

Team Le Col 60min Sprint Workout
Volcano Flat
2018-02-22 16:451h35
1.0-5.0 W/kg

Team Le Col FORMFINDER Sprint Session

Workout overview

Duration: 52m

Stress points: 35

Zone distribution

Z1: 17m

Z2: 33m

Z3: -

Z4: -

Z5: -

Z6: 2m

33%
63%
0%
0%
0%
4%

Author: Jeremy Hunt

Get yourself psyched for some sprints! This session is about going as hard as you can for 6secs, followed by 24secs of rest, and repeating for 5min. Have a 5min rest, then repeat the 5min sprint set. After that we go to 12min Z3[75%]. This tough last part will really consolidate the sprint workout and build your engine. Really try to complete the 12mins.

View event on zwift.com

SZR Group Workout by Thyr
Watopia Flat Route
2018-02-22 17:3048m50
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

SZR Group Workout by Aktivitus
Volcano Flat
2018-02-22 18:151h83
1.0-5.0 W/kg

Aktivitus Workout 106

Workout overview

Duration: 1h 3m

Stress points: 83

Zone distribution

Z1: 23m

Z2: 7m

Z3: 3m

Z4: 18m

Z5: 4m

Z6: 8m

36%
11%
5%
29%
6%
12%

Author: A.Aktivitus

THIS WORKOUT IS A RESULT OF TESTING AND COACING MORE THAN 10 000 ATHLETES. IT WORKS REALLY WELL AND IT PAYS RESULT DOING IT ON WEEKELY BASIS.

- Threshold, VO2max & lactic tolerance
- Pedal efficiency
- 50-110 rpm
- 50-130% FTP
- 60 minutes
- Physical target is threshold endurance and tolerance.
- If this workout is impossible f?or you, do more intervalls above anarobic threshold.
- Object: Stay still on the bike while going on low cadence, no unnecessary movement in upperbody. Check your self in a mirror f?or direct feedback!
- All riding done in saddle!

Visit us for further information at www.aktivitus.se
Your first choice in trainingsupport, sportstesting and coaching. Establised in Sweden 2004.

View event on zwift.com

Rapha Cycling Club x Zwift Training Camp Group Workout
Watopia Flat Route
2018-02-22 19:0037m49
1.0-5.0 W/kg

Rapha training week 7: B

Workout overview

Duration: 36m 50s

Stress points: 49

Zone distribution

Z1: 7m

Z2: 1m

Z3: 17m

Z4: 4m

Z5: 2m

Z6: 7m

18%
2%
45%
11%
5%
19%

Author: T.Veldt

Week 7 of the Rapha training program on Zwift.

Today we again have a fast start, like in a race. So be ready!
The program is repeated from week 5 but longer and with higher intensity now. Like an extra repetition in the intervals but also higher power. All because we are getting stronger, week by week.

Try to focus on changing cadence during the whole traning. Train everything between 70-130 rpm.

Don;'t forget to change your bike position as well. There is no head wind so it is easy to just pedal in a comfortable bike position on Zwift. We are preparing for the road season where you should be able to deliver power in all bike positions to go as fast as possible.


Keep pedalling!

Tim

View event on zwift.com

CyclingHub Group Workout with FRNKLN
Jungle Circuit
2018-02-22 19:301h63
1.0-5.0 W/kg

WKG - W6W3

Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 12m

Z2: 11m

Z3: 13m

Z4: 21m

Z5: 2m

Z6: 2m

20%
18%
22%
35%
3%
3%

Author: Franklin Bespoke

You have reached the last workout of week 6 and we have thrown you into the mixer!!

This one is tough and it throws everything we have at you, you have the dynamic warm up, followed by some OverUnder work around 85% of FTP then you are straight into the VO2 Max efforts and finally we finish with the 125% sprints and active warm down.

Sit back, relax and get it done!

View event on zwift.com

Tri-Focused 8x3min Hill Climb D1-4x2
Volcano Flat
2018-02-22 20:451h54
0.0-0.0 W/kg

8x3min Hill Climb D1-4x2

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 23m

Z2: 5m

Z3: 16m

Z4: 15m

Z5: -

Z6: -

39%
9%
27%
25%
0%
0%

Author: J.Rapp

Focused low-cadence intervals bracketing goal 70.3 power. Build from sub-70.3 power to just above 70.3 power all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up.

The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.

During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.

The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

Just nice and relaxed open cool-down to finish.

View event on zwift.com

WYN Republic Workout With Luke McKenzie
Watopia Flat Route
2018-02-22 22:451h65
1.0-5.0 W/kg

WYN Republic Workout 1

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 22m

Z2: 8m

Z3: -

Z4: 21m

Z5: 6m

Z6: 3m

37%
13%
0%
35%
10%
5%

Author: Luke McKenzie

The first in a series of workouts set by Luke McKenzie and brought to you by WYN Republic. This 60 minute workout is a ladder of increasingly hard intervals but each set becomes a little shorter. In total there are 30 minutes of intervals starting with 3 x 4 mins at 90% FTP and with the final 1 minute efforts peaking at 120%. This workout should be a solid effort but if your FTP is correct it should be achievable.

View event on zwift.com

The Original VO2
Volcano Flat
2018-02-22 22:5556m64
0.0-0.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

AATC 1x25 min Z3 Thursday Interval Workout
Volcano Flat
2018-02-22 23:301h75
1.0-5.0 W/kg

1 x 25 min Zone 3 Interval

Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 2m

Z2: 10m

Z3: 23m

Z4: 26m

Z5: -

Z6: -

3%
16%
38%
43%
0%
0%

Author: M.Dana AATC

20 minutes warmup and steady power
1x25 minutes @ 98% ftp
15 minutes cooldown and steady effort

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: Jon's Mix
Watopia Flat Route
2018-02-23 01:3554m62
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: 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.Rapp

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

Tri-Focused 12x1min MAP (Maximal Aerobic Power)
Watopia Flat Route
2018-02-23 02:151h50
1.0-5.0 W/kg

12x1min MAP

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 45m

Z2: 3m

Z3: -

Z4: -

Z5: 12m

Z6: -

76%
4%
0%
0%
20%
0%

Author: J.Rapp

12x1min hard (Z5) with 4min recovery at steady base aerobic power. The idea here is getting comfortable with power output in the near-MAP range but with good full recovery. The interval duration is too long to be a sprint - and you should stay seated for the entire interval - but not so long as to be overly taxing, especially with the long recovery. Keep the power up at a reasonable intensity during the recovery - it's not coasting.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: VO2 Max Increase #1
Volcano Flat
2018-02-23 03:1557m66
0.0-0.0 W/kg

BikeRadar Mission Workout - Get fit Together: Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

Jon's Mix
Volcano Flat
2018-02-23 04:1054m62
1.0-5.0 W/kg

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: Zwift

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

VO2 Max Increase #1
Watopia Flat Route
2018-02-23 05:2057m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

Peaks Sports & INC Innovation Power Builder
Watopia Flat Route
2018-02-23 05:401h 6m71
1.0-5.0 W/kg

www.peakssportsconsultancy.com Training: 1 min intervals v2

Workout overview

Duration: 1h 7m

Stress points: 71

Zone distribution

Z1: 23m

Z2: 16m

Z3: 18m

Z4: 3m

Z5: -

Z6: 7m

34%
24%
27%
4%
0%
10%

Author: Andy Jackson (via TrainingPeaks)

View event on zwift.com

High Intensity 5min
Volcano Circuit
2018-02-23 06:3050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

The Original VO2
Volcano Circuit CCW
2018-02-23 07:0056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

Peaks eChallenge Threshold Week 7 Group Workout
Volcano Flat
2018-02-23 07:3056m64
1.0-5.0 W/kg

Peaks eChallenge - Week 7 96%LT

Workout overview

Duration: 56m

Stress points: 64

Zone distribution

Z1: 18m

Z2: 2m

Z3: -

Z4: 36m

Z5: -

Z6: -

31%
4%
0%
64%
0%
0%

Author: M.MickCurranCoaching

Lactate Threshold - 3 x 12mins @96% of LT (FTP)

Lactate threshold power (LT) is the magiacal number you throw around at the cafe. It is your ability to sustain the highest average power output over a 60min period.
Simply put, any effort higher than your LT, your body produces lacic acid at a greater rate than it can clear it. The higher your LT (as a percentage of anerobic capacity and weight) the faster you will complete 3Peaks.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: 3x6min+1min+3min
Watopia Flat Route
2018-02-23 08:1554m58
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: 6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

Zwift Fitness Zone 2 Ride + Leg Speed Session 3
Volcano Flat
2018-02-23 10:4055m33
1.0-5.0 W/kg

#09-DPC Zone 2 Ride + Leg Speed Session 3

Workout overview

Duration: 55m

Stress points: 33

Zone distribution

Z1: 24m

Z2: 31m

Z3: -

Z4: -

Z5: -

Z6: -

43%
57%
0%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up

30 min 70% FTP, but at 13 minutes & also at the end of it do two minutes at the peak before your body starts to bounce, 5 min 55% FTP where you can relax & CD at the end. RPM should remain constant throughout the other parts at roughly +5 on the average from your last FTP test (or slightly above comfortable). RPE will be low on your body but you might be feeling your legs after spinning, but this is an achievable session.

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

View event on zwift.com

Jon's Short Mix
Volcano Flat
2018-02-23 12:1030m38
0.0-0.0 W/kg

Jon's Short Mix

Workout overview

Duration: 29m 30s

Stress points: 38

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

20%
37%
34%
0%
0%
8%

Author: J.Mayfield

If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: 3x6min+1min+3min
Volcano Flat
2018-02-23 13:1554m58
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: 6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

13min Progressive Climb
Watopia Hilly Route
2018-02-23 17:101h 3m66
1.0-5.0 W/kg

13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: VO2 Max Increase #1
Watopia Flat Route
2018-02-23 20:1057m66
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

High Intensity 5min
Watopia Flat Route
2018-02-23 21:1050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

The Original VO2
Volcano Flat
2018-02-23 22:1056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

8 Minute Anaerobic 30/30’s
Volcano Flat
2018-02-23 22:3057m51
0.0-0.0 W/kg

WOW 8min Anaerobic 30/30's

Workout overview

Duration: 57m

Stress points: 51

Zone distribution

Z1: 35m

Z2: -

Z3: 8m

Z4: 5m

Z5: 9m

Z6: -

61%
0%
14%
9%
16%
1%

Author: Kevin Poulton

The goal today is to challenge your maximal aerobic power and your ability to repeat this effort.

By repeatedly touching on oxygen deficit, these efforts improve your VO2max, along with a multitude of aerobic adaptations.

The opening 30/30 intervals prepare you to perform a steady state 8min effort to complete the session.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: 3x6min+1min+3min
Watopia Flat Route
2018-02-23 23:1054m58
1.0-5.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-02-24 00:1557m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

13min Progressive Climb
Watopia Hilly Route
2018-02-24 01:101h 3m66
0.0-0.0 W/kg

13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: Jon's Short Mix
Volcano Flat
2018-02-24 02:1530m38
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: Jon's Short Mix

Workout overview

Duration: 29m 30s

Stress points: 38

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

20%
37%
34%
0%
0%
8%

Author: J.Mayfield

If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

View event on zwift.com

3x6min+1min+3min
Volcano Circuit CCW
2018-02-24 03:0554m58
0.0-0.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-02-24 04:1057m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

High Intensity 5min
Watopia Flat Route
2018-02-24 05:1050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: The Original VO2
Volcano Flat
2018-02-24 06:1056m64
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

3x6min+1min+3min
Volcano Flat
2018-02-24 07:1054m58
0.0-0.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

13min Progressive Climb
Watopia Hilly Route
2018-02-24 08:151h 3m66
0.0-0.0 W/kg

13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: High Intensity 5min
Watopia Flat Route
2018-02-24 09:2050m60
0.0-0.0 W/kg

BikeRadar Mission Workout - Get fit Together: High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

High Intensity 5min
Watopia Flat Route
2018-02-24 11:0050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: The Original VO2
Watopia Flat Route
2018-02-24 12:0056m64
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

50%
13%
5%
2%
0%
30%

Author: G.Henderson(@coachhendy)

This workout is the tried and true original VO2 max workout that many pros use as a top up leading into races to prepare theirs bodies for the shock of hard racing.

3x8min of 40/20's. Lots of power in the 40sec and a descent "relax" in the 20sec. This will lift the HR early and lift it high however the recovery interval is just enough to make the efforts sustainable and repeatable

The other thing I love about this workout is that it helps develop power, lactate tolerance and VO2 all in the one exercise.

View event on zwift.com

X3 Threshold Builder Workout Series Ride Six
Watopia Flat Route
2018-02-24 13:251h 30m100
1.0-5.0 W/kg

X3 Workout Series - Ride Six

Workout overview

Duration: 1h 30m

Stress points: 100

Zone distribution

Z1: 26m

Z2: 15m

Z3: 17m

Z4: 32m

Z5: -

Z6: -

29%
17%
19%
36%
0%
0%

Author: B. Baird

X3 Endurance Zwift Workout Series, Ride Five.

Warm Up, 5min - Z1 (55%)
5min - Z2 (60%)
5min - Z2 (75%)
5min - Z3 (89%)
2 x 7min Z4 (100%) w/3min Z1 (55%)
5min - Z2 (60%)
3 x 10min Z3/Z4 (4min at 89%, 6min at 100%) w/3min Z1 (55%)
Cool Down, 6min - Z1 (55%)

The focus of this series is designed to push the upper limits of your aerobic capacity and increase your FTP. The workouts include a healthy mix of both upper Z3 Tempo Intervals and Zone 4 Threshold Intervals to boost your FTP.

There will be a gradual 15 minute warm up at the beginning of each session before progressing to the tempo and threshold intervals. The total time for the workouts range between 1.5-2 hours. It is recommended that you complete a current FTP test before starting the series to determine an accurate threshold and track your progress at the end of the series.

View event on zwift.com

Tri-Focused 12x1min MAP (Maximal Aerobic Power)
Volcano Flat
2018-02-24 14:001h50
0.0-0.0 W/kg

12x1min MAP

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 45m

Z2: 3m

Z3: -

Z4: -

Z5: 12m

Z6: -

76%
4%
0%
0%
20%
0%

Author: J.Rapp

12x1min hard (Z5) with 4min recovery at steady base aerobic power. The idea here is getting comfortable with power output in the near-MAP range but with good full recovery. The interval duration is too long to be a sprint - and you should stay seated for the entire interval - but not so long as to be overly taxing, especially with the long recovery. Keep the power up at a reasonable intensity during the recovery - it's not coasting.

View event on zwift.com

Tri-Focused 5x5min 70.3/5min IM Over-Under
Watopia Flat Route
2018-02-24 15:301h 5m70
0.0-0.0 W/kg

5x5min 70.3/5min IM Over-Under

Workout overview

Duration: 1h 5m

Stress points: 70

Zone distribution

Z1: 8m

Z2: 2m

Z3: 30m

Z4: 25m

Z5: -

Z6: -

12%
3%
46%
38%
0%
0%

Author: J.Rapp

This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-02-24 16:2057m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

45%
6%
0%
5%
44%
0%

Author: Kevin Poulton

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

View event on zwift.com

3x6min+1min+3min
Watopia Flat Route
2018-02-24 17:2054m58
0.0-0.0 W/kg

6+1+3

Workout overview

Duration: 54m 20s

Stress points: 58

Zone distribution

Z1: 13m

Z2: 19m

Z3: -

Z4: 18m

Z5: 3m

Z6: 1m

24%
35%
0%
33%
6%
2%

Author: Kevin Poulton

Building some fatigue in the legs by first completing 4 high intensity efforts, you will then perform 3 x 10min efforts that consist of

6min @ 95%
1min @ 109%
3min @ 63%

However, each segment has a set cadence to ride at, adding an extra stimulus to the session.

View event on zwift.com

U19 Girls & Female Racers Meet Up
Watopia Flat Route
2018-02-24 17:2530m32
1.0-5.0 W/kg

U19 Cohesion Ride

Workout overview

Duration: 30m

Stress points: 32

Zone distribution

Z1: -

Z2: -

Z3: 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Author: A.Levang [FEAR<]

This is a simple workout, 30 min free ride, for the purpose of no-drop on U19 rides. Allowing Zwifter of all ages to remain in the pack.

View event on zwift.com

BikeRadar Mission Workout - Get fit Together: High Intensity 5min
Watopia Flat Route
2018-02-24 18:2050m60
1.0-5.0 W/kg

BikeRadar Mission Workout - Get fit Together: High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

41%
14%
2%
31%
0%
13%

Author: Kevin Poulton

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

View event on zwift.com