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[?]
Top-End Tuning
Unknown
2019-02-19 00:2544m40
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

Monday Run Club
That's Amore
2019-02-19 01:00--
12.0-14.0 km/h

A_MRC

Workout overview

Duration: 8.6 km

Zone distribution

Z1: 0 m

Z2: 1320 m

Z3: 5480 m

Z4: 0 m

Z5: 1800 m

Z6: 0 m

0%
15%
64%
0%
21%
0%

Author: Sean Jefferson (via TrainingPeaks)

Welcome to Monday Run Club, where everybody knows your name. OK, maybe not, but join us anyway. This is a social run where we encourage running together. This session is more about community and less about intensity, so slow it down, join a friend and get your week started right.

View event on zwift.com

10.5-12.0 km/h

B_MRC

Workout overview

Duration: 8.6 km

Zone distribution

Z1: 0 m

Z2: 1320 m

Z3: 5480 m

Z4: 0 m

Z5: 1800 m

Z6: 0 m

0%
15%
64%
0%
21%
0%

Author: Sean Jefferson (via TrainingPeaks)

Welcome to Monday Run Club, where everybody knows your name. OK, maybe not, but join us anyway. This is a social run where we encourage running together. This session is more about community and less about intensity, so slow it down, join a friend and get your week started right.

View event on zwift.com

9.5-10.5 km/h

C_MRC

Workout overview

Duration: 8 km

Zone distribution

Z1: 0 m

Z2: 1100 m

Z3: 5100 m

Z4: 0 m

Z5: 1800 m

Z6: 0 m

0%
14%
64%
0%
23%
0%

Author: Sean Jefferson (via TrainingPeaks)

Welcome to Monday Run Club, where everybody knows your name. OK, maybe not, but join us anyway. This is a social run where we encourage running together. This session is more about community and less about intensity, so slow it down, join a friend and get your week started right.

View event on zwift.com

8.0-9.5 km/h

D_MRC

Workout overview

Duration: 8 km

Zone distribution

Z1: 0 m

Z2: 1100 m

Z3: 5100 m

Z4: 0 m

Z5: 1800 m

Z6: 0 m

0%
14%
64%
0%
23%
0%

Author: Sean Jefferson (via TrainingPeaks)

Welcome to Monday Run Club, where everybody knows your name. OK, maybe not, but join us anyway. This is a social run where we encourage running together. This session is more about community and less about intensity, so slow it down, join a friend and get your week started right.

View event on zwift.com

Uphill Battle
The 6 Train Reverse
2019-02-19 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!

View event on zwift.com

Leadout Simulation
Laguardia Loop
2019-02-19 02:2045m36
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

3x13min Climbs
Unknown
2019-02-19 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.

View event on zwift.com

Poggio Simulation
Laguardia Loop Reverse
2019-02-19 04:2054m52
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

4x2min Sprint Ramps
Park Perimeter Reverse
2019-02-19 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

L'Etape du Tour Warm Up: Low Cadence Intervals
Unknown
2019-02-19 06:0055m48
1.0-5.0 W/kg

L'Etape du Tour Warmup #5

Workout overview

Duration: 55m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 12m

Z3: 19m

Z4: 8m

Z5: -

Z6: -

31%
21%
34%
15%
0%
0%

Author: Kevin Poulton

The long climbs of L'Etape du Tour will require extended efforts of low cadence. When we complete long climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers like a cheetah. With this in mind, it's important that our training meets the demands of the event.

Today we are performing lower cadence intervals but with power closer to threshold.

After warming up, the session consists of 4 intervals with cadence varying from 70rpm to 95rpm. All of this gets you ready for a high cadence, near threshold finale!

View event on zwift.com

Sprint Leadouts
Unknown
2019-02-19 06:2046m44
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

Poggio Simulation
Astoria Line 8
2019-02-19 06:5054m52
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

L'Etape du Tour Warm Up: Low Cadence Intervals
Unknown
2019-02-19 07:0055m48
1.0-5.0 W/kg

L'Etape du Tour Warmup #5

Workout overview

Duration: 55m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 12m

Z3: 19m

Z4: 8m

Z5: -

Z6: -

31%
21%
34%
15%
0%
0%

Author: Kevin Poulton

The long climbs of L'Etape du Tour will require extended efforts of low cadence. When we complete long climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers like a cheetah. With this in mind, it's important that our training meets the demands of the event.

Today we are performing lower cadence intervals but with power closer to threshold.

After warming up, the session consists of 4 intervals with cadence varying from 70rpm to 95rpm. All of this gets you ready for a high cadence, near threshold finale!

View event on zwift.com

Uphill Battle
Unknown
2019-02-19 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!

View event on zwift.com

Sprint Leadouts
The 6 Train
2019-02-19 08:2046m44
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

Poggio Simulation
The 6 Train Reverse
2019-02-19 09:0054m52
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

Slowtwitch Indoors: Ride Of The Valkyries Workout (Women Only)
Greater London Flat
2019-02-19 11:001h62
1.0-5.0 W/kg

Feb 5th Valkyries Ride

Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 18m

Z2: 17m

Z3: 1m

Z4: 20m

Z5: 3m

Z6: 2m

30%
29%
1%
33%
5%
3%

Author: L.K

5 mins warm-up, progressing to 80% FTP
5 x (:30 high spin@ 70%FTP, :30 easy spin)
5 mins@ FTP, steady state
2 mins recovery
4 mins@ 90% FTP steady state
2 mins recovery
3 mins@ 95% FTP steady state
2 mins recovery
2 mins@ FTP
2 mins recovery
1 min@105%FTP
2 mins recovery
:45@110%FTP
2 mins recovery
5 mins@ FTP
3 mins recovery
6 x (:15 sprint@ 130%FTP, :45 recover)
1 min easy
6 Tabatas x (:20@ 110% FTP, :10 recover)
5:15 Cool down




View event on zwift.com

3x13min Climbs
Park Perimeter Loop
2019-02-19 11:051h 3m66
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 8m

Z3: 18m

Z4: 16m

Z5: 3m

Z6: 1m

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

Author: Kevin Poulton

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

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

View event on zwift.com

L'Etape du Tour Warm Up: Low Cadence Intervals
Unknown
2019-02-19 12:0055m48
1.0-5.0 W/kg

L'Etape du Tour Warmup #5

Workout overview

Duration: 55m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 12m

Z3: 19m

Z4: 8m

Z5: -

Z6: -

31%
21%
34%
15%
0%
0%

Author: Kevin Poulton

The long climbs of L'Etape du Tour will require extended efforts of low cadence. When we complete long climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers like a cheetah. With this in mind, it's important that our training meets the demands of the event.

Today we are performing lower cadence intervals but with power closer to threshold.

After warming up, the session consists of 4 intervals with cadence varying from 70rpm to 95rpm. All of this gets you ready for a high cadence, near threshold finale!

View event on zwift.com

Capacity Into Sweet Spot
Park Perimeter Reverse
2019-02-19 12:351h66
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.

View event on zwift.com

4x2min Sprint Ramps
Park Perimeter Reverse
2019-02-19 14:0055m41
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

L'Etape du Tour Warm Up: Low Cadence Intervals
Unknown
2019-02-19 15:0055m48
1.0-5.0 W/kg

L'Etape du Tour Warmup #5

Workout overview

Duration: 55m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 12m

Z3: 19m

Z4: 8m

Z5: -

Z6: -

31%
21%
34%
15%
0%
0%

Author: Kevin Poulton

The long climbs of L'Etape du Tour will require extended efforts of low cadence. When we complete long climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers like a cheetah. With this in mind, it's important that our training meets the demands of the event.

Today we are performing lower cadence intervals but with power closer to threshold.

After warming up, the session consists of 4 intervals with cadence varying from 70rpm to 95rpm. All of this gets you ready for a high cadence, near threshold finale!

View event on zwift.com

Uphill Battle
Astoria Line 8
2019-02-19 16:2056m59
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

Uphill Battle
Laguardia Loop Reverse
2019-02-19 18:0056m59
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

Tuesday Chaingang With Rowe & King Coach Ryan Bevis
Unknown
2019-02-19 18:2055m33
1.0-5.0 W/kg

Tuesday Chaingang

Workout overview

Duration: 55m

Stress points: 33

Zone distribution

Z1: 34m

Z2: 3m

Z3: 18m

Z4: -

Z5: -

Z6: -

63%
5%
32%
0%
0%
0%

Author: R.Bevis (Rowe & King)

This session designed by Coach Ryan Bevis contains 6 Capacity efforts to set some early benchmarks for 2019.

By hitting our maximum power capacity across set durations, we force our bodies energy systems to be more efficient as supplying energy to us, anaerobically and also get some good Type II (fast twitch) muscle fibre stimulus.

Give it your all across; 2 x 5 Mins, 2 x 2 Mins and 2 x1 Min efforts! Full Gas!

View event on zwift.com

Flanders Workout: Over/Under Intervals
Unknown
2019-02-19 18:301h53
1.0-5.0 W/kg

Flanders 3athlon.be WO's 1

Workout overview

Duration: 1h 1m

Stress points: 53

Zone distribution

Z1: 11m

Z2: 27m

Z3: 20m

Z4: -

Z5: -

Z6: 3m

18%
44%
33%
0%
0%
5%

Author: Tom Verelst / Tytgadt Stephan

This training is created for the TRI community. As we are in winter we'll start building up endurance. After 5 short warm-up sprints we'll do 5 blocks @ 80% FTP. During the 80% blocks we'll use a low cadence of 65rpm to improve your strength. So it looks straight forward but don't underestimate the efforts

View event on zwift.com

The Absa Cape Epic Workout Series: #9
Watopia Figure 8
2019-02-19 18:351h 33m90
1.0-5.0 W/kg

Absa Cape Epic Workout #9 MR

Workout overview

Duration: 1h 33m

Stress points: 90

Zone distribution

Z1: 47m

Z2: 3m

Z3: -

Z4: 42m

Z5: 1m

Z6: -

50%
4%
0%
45%
1%
0%

Author: Annika Langvad

Absa Cape Epic Workout #9

This is the ninth in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.


In todays session we're working right at threshold. By chunking up the workload in to blocks 7 minutes, we will complete a total of 6 x 7 minute blocks at 100% of FTP, which gives us a really good training stress as we rack up 42 minutes worth of threshold power in total.

Whilst riding under threshold is a smart and efficient way to develop all sorts of physical attributes, there is no substitute for developing yourself physically and mentally for pushing your body right to threshold power. This session helps to give you the confidence that you can push yourself right up to your FTP for over 40 minutes worth of work, whilst also creating plenty of muscle damage.

When you hit lactate threshold, the sensations are hugely different vs riding even 2-3% below - so we need to prepare ourselves.

Depending on how fatigued you are going in to this session, you may need an easy day tomorrow!

View event on zwift.com

British Cycling eRacing Workout: Under//Over With Surges
Surrey Hills
2019-02-19 19:001h 5m65
1.0-5.0 W/kg

Under/Over with Surges

Workout overview

Duration: 1h 5m

Stress points: 65

Zone distribution

Z1: 29m

Z2: 4m

Z3: 2m

Z4: 23m

Z5: 5m

Z6: 3m

44%
6%
2%
35%
8%
4%

Author: British Cycling

Try to schedule this as early in the week as possible to maximise recovery. It's your final tough workout of the plan and another race specific session. Float just below threshold, push above it and then deliver a group shattering surge. Recovering from the surge at near threshold intensity takes real mental and physical toughness but it'll prepare you for whatever race day throws at you.

View event on zwift.com

30/15's With Threshold
Unknown
2019-02-19 19:401h76
1.0-5.0 W/kg

1. 30/15's with Threshold

Workout overview

Duration: 59m 30s

Stress points: 76

Zone distribution

Z1: 17m

Z2: 16m

Z3: 3m

Z4: 9m

Z5: -

Z6: 15m

28%
27%
4%
15%
0%
25%

Author: Zwift Academy Coaches

This session consists of alternating work periods of 30 seconds at high intensity and recovery periods of 15 seconds where low intensity work is performed. This session will challenge your ability to spend a large amount of time above 90% of VO2 max. After warming up, you will complete 3 sets of 10 x 30 sec on / 15 sec off. However, each set opens with a 3 min threshold effort.

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3x13min Climbs
Astoria Line 8
2019-02-19 20:151h 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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Capacity Into Sweet Spot
Park Perimeter Loop
2019-02-19 21:001h66
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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4x2min Sprint Ramps
The 6 Train
2019-02-19 21:5555m41
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

Velocious Endurance Coaching (VEC): FTP Microburts and Stomps Workout
Astoria Line 8
2019-02-19 23:051h73
1.0-5.0 W/kg

VEC FTP MICROBURSTS AND STOMPS (21)

Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 31m

Z2: 8m

Z3: 1m

Z4: 11m

Z5: -

Z6: 10m

51%
13%
1%
18%
0%
17%

Author: Tim Cusick and Brig Brandt

ABOUT THIS WORKOUT
This Velocious Endurance Coaching (VEC) workout is designed to build your threshold while simultaneously increasing your neuromuscular power. The workout kicks off with 12 minutes of warm-up featuring 3 x 45-second fast pedals to wake up the legs and get you rolling. Once the warm-up is complete, the group will complete 1 x 10-minute microburst intervals of 20 seconds hard followed by 20 seconds easy. After a short rest, we move to 2 x 5 minutes of big-gear work just above threshold, followed by another short rest and then another 1 x 10-minute microburst threshold interval. A short cool down

This workout is part of the VEC guided trianing plan program. To learn more about this program, visit us at https://www.velociouscyclingadventures.com/coach-guided-training-program.

WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the start of the workout. Also, please note that most people have a lower FTP indoors than outdoors; try lowering your FTP 5-15 watts for a better workout experience.

WORKOUT DESIGNERS
Tim Cusick - Tim is a USA Cycling coach with more than 15 years of experience coaching professional and amateur athletes. A multi-time “Coach with Distinction," Tim has coached professional world and national champions, including multi-time world and national champion Amber Neben. Tim is also the TrainingPeaks WKO4 Product Development Leader.

Brig Brandt - Brig is a USA Cycling Level 1 and power certified coach who has earned USA Cycling's "Coach with Distinction" the last two years for his commitment to continuing education. He has had the pleasure of coaching multiple masters national champions and elite athletes to podium finishes.

ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event, and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right; if you're putting our 100w and another Zwifter is outputting 400w, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber banding stop.

HELPFUL HINT
We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP, visit: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-Zwift

View event on zwift.com

Slowtwitch Indoors: Jesse Thomas Birthday Set
Volcano Flat
2019-02-20 00:001h62
1.0-5.0 W/kg

Slowtwitch Indoors: Jesse Thomas Birthday Builders

Workout overview

Duration: 55m

Stress points: 62

Zone distribution

Z1: 11m

Z2: 18m

Z3: 8m

Z4: 6m

Z5: 10m

Z6: 2m

21%
32%
15%
11%
18%
4%

Author: J.Rapp

View event on zwift.com

Capacity With Tempo
Astoria Line 8
2019-02-20 00:551h 1m58
1.0-5.0 W/kg

3. Capacity with Tempo

Workout overview

Duration: 1h 1m

Stress points: 58

Zone distribution

Z1: 31m

Z2: 6m

Z3: 12m

Z4: 4m

Z5: 5m

Z6: 4m

51%
9%
19%
7%
8%
6%

Author: Zwift Academy Coaches

After completing 6 x Capacity intervals that climb from 88-130% FTP over 2min, the session finishes with a 5min tempo effort. Generally 5min at tempo is quite comfortable, but how will it be after 6 x 2min capacity efforts?

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Mark Allen Coaching: 1hr Rolling Terrain Workout
Astoria Line 8
2019-02-20 02:001h45
1.0-5.0 W/kg

1-Hour Rolling Terrain Aerobic

Workout overview

Duration: 1h

Stress points: 45

Zone distribution

Z1: 18m

Z2: 22m

Z3: 13m

Z4: 7m

Z5: -

Z6: -

31%
36%
22%
12%
0%
0%

Author: M.Allen

This session simulates undulating terrain that varies in pitch during the short climbs. The goal is to get used to doing rolling short upgrades that are steeper at the top than the rest of the upgrade as well as those that are steep at first then reduce the pitch in the bulk of the climb. None are long, but they will put a demand on the legs. Overall though, the workout is going to stay aerobic, meaning you will not go into oxygen debt. That type of rolling terrain workout is a completely different beast!

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Velocious Endurance Coaching (VEC): FTP Microburts and Stomps Workout
Astoria Line 8
2019-02-20 02:101h73
1.0-5.0 W/kg

VEC FTP MICROBURSTS AND STOMPS (21)

Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 31m

Z2: 8m

Z3: 1m

Z4: 11m

Z5: -

Z6: 10m

51%
13%
1%
18%
0%
17%

Author: Tim Cusick and Brig Brandt

ABOUT THIS WORKOUT
This Velocious Endurance Coaching (VEC) workout is designed to build your threshold while simultaneously increasing your neuromuscular power. The workout kicks off with 12 minutes of warm-up featuring 3 x 45-second fast pedals to wake up the legs and get you rolling. Once the warm-up is complete, the group will complete 1 x 10-minute microburst intervals of 20 seconds hard followed by 20 seconds easy. After a short rest, we move to 2 x 5 minutes of big-gear work just above threshold, followed by another short rest and then another 1 x 10-minute microburst threshold interval. A short cool down

This workout is part of the VEC guided trianing plan program. To learn more about this program, visit us at https://www.velociouscyclingadventures.com/coach-guided-training-program.

WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the start of the workout. Also, please note that most people have a lower FTP indoors than outdoors; try lowering your FTP 5-15 watts for a better workout experience.

WORKOUT DESIGNERS
Tim Cusick - Tim is a USA Cycling coach with more than 15 years of experience coaching professional and amateur athletes. A multi-time “Coach with Distinction," Tim has coached professional world and national champions, including multi-time world and national champion Amber Neben. Tim is also the TrainingPeaks WKO4 Product Development Leader.

Brig Brandt - Brig is a USA Cycling Level 1 and power certified coach who has earned USA Cycling's "Coach with Distinction" the last two years for his commitment to continuing education. He has had the pleasure of coaching multiple masters national champions and elite athletes to podium finishes.

ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event, and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right; if you're putting our 100w and another Zwifter is outputting 400w, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber banding stop.

HELPFUL HINT
We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP, visit: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-Zwift

View event on zwift.com

Uphill Battle
Grand Central Circuit
2019-02-20 03:3056m59
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

30/15's With Threshold
Greatest London Flat
2019-02-20 04:101h76
1.0-5.0 W/kg

1. 30/15's with Threshold

Workout overview

Duration: 59m 30s

Stress points: 76

Zone distribution

Z1: 17m

Z2: 16m

Z3: 3m

Z4: 9m

Z5: -

Z6: 15m

28%
27%
4%
15%
0%
25%

Author: Zwift Academy Coaches

This session consists of alternating work periods of 30 seconds at high intensity and recovery periods of 15 seconds where low intensity work is performed. This session will challenge your ability to spend a large amount of time above 90% of VO2 max. After warming up, you will complete 3 sets of 10 x 30 sec on / 15 sec off. However, each set opens with a 3 min threshold effort.

View event on zwift.com

3x13min Climbs
Greater London Flat
2019-02-20 05:001h 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

Velocity Vibe Tribe HOP
Surrey Hills
2019-02-20 06:001h 5m75
1.0-5.0 W/kg

Velocity Vibetribe Week 6

Workout overview

Duration: 1h 5m

Stress points: 75

Zone distribution

Z1: 35m

Z2: 6m

Z3: 2m

Z4: -

Z5: 6m

Z6: 16m

53%
10%
3%
0%
9%
25%

Author:

This workout is a quick hour of power that packs a punch! The focus of this workout is to work on our ability to perform build muscular endurance and improve our aerobic capacity and builds on the workout from weekday 5. We will complete 3 sets of high intensity intervals ranging from VO2 max intervals ranging 115% to 150% of FTP. This is a tough workout which will need all your focus to complete. As the intervals increase in intensity they will decrease in duration but so will the rest between intervals.This workout was created by Neil Owens. Neil races for the Velocity Foxes and completes long distance endurance cycling challenges. DISCORD Join us on discord for a friendly chat to help the hour fly by! https://discord.gg/PruMf4a #vibetribe #velocity

View event on zwift.com

4x2min Sprint Ramps
Greatest London Flat
2019-02-20 06:5055m41
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

Cruise Intervals #1
London Classique
2019-02-20 07:0055m56
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

Poggio Simulation
Greater London Flat
2019-02-20 08:3054m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

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

Author: G.Henderson(@coachhendy)

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

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Uphill Battle
Greatest London Flat
2019-02-20 10:1056m59
1.0-5.0 W/kg

GC Coaching's Uphill Battle

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

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

Author: Shayne Gaffney | GC Coaching

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

View event on zwift.com

Neuromuscular + AC #1
London Classique
2019-02-20 10:501h70
1.0-5.0 W/kg

Neuromuscular + AC #1

Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 19m

Z2: 5m

Z3: 26m

Z4: 2m

Z5: -

Z6: 8m

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

Author: Kevin Poulton

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

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3x13min Climbs
Unknown
2019-02-20 11:501h 3m66
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 8m

Z3: 18m

Z4: 16m

Z5: 3m

Z6: 1m

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

Author: Kevin Poulton

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

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

View event on zwift.com

VO2 Increasing 4x3min #2
Greater London Flat
2019-02-20 13:1557m53
1.0-5.0 W/kg

Vo2 increasing 4 x 3min #2

Workout overview

Duration: 57m

Stress points: 53

Zone distribution

Z1: 29m

Z2: 10m

Z3: 2m

Z4: 9m

Z5: 6m

Z6: 1m

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

Author: Kevin Poulton

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

View event on zwift.com

4x2min Sprint Ramps
Greatest London Flat
2019-02-20 13:4055m41
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 41

Zone distribution

Z1: 31m

Z2: 12m

Z3: 5m

Z4: 4m

Z5: 2m

Z6: 1m

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

Author: Greg Henderson(@coachhendy)

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

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

View event on zwift.com

TriMate.se Ramp of 30s Repeats Revisited
Greatest London Flat
2019-02-20 17:001h 7m66
1.0-5.0 W/kg

Ramp of 30s repeatsREVISITED