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 Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-27 22:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-27 22:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

RoFA Endurance Training Series
Sand And Sequoias
2020-10-27 22:0058m 30s53
1.0-5.0 W/kg

Week 4 - RoFA Endurance

Workout overview

Duration: 58m 30s

Stress points: 53

Zone distribution

Z1: 26m

Z2: 11m

Z3: 12m

Z4: 7m

Z5: 3m

Z6: -

44%
19%
21%
12%
4%
0%

Author: Jen Murphy (via TrainingPeaks)

12 min warm up ramp up
3 x 1 min fast pedal drills with cadence @95 rpm's @100%
5 x's 30 seconds @110% with 1 min recovery
4 x 4 mins ramp ( 3min at tempo 1 min pop at sweet spot)
2 min decreasing stairs
Cool down decreasing

View event on zwift.com

Slowtwitch Indoors: Tuesday Structured Training
Champs-Élysées
2020-10-27 23:001h84
1.0-5.0 W/kg

In Place of Motorpace

Workout overview

Duration: 1h

Stress points: 84

Zone distribution

Z1: -

Z2: 14m

Z3: 18m

Z4: 18m

Z5: 10m

Z6: 1m

0%
24%
30%
29%
16%
1%

Author: Dan Empfield

This 60-minute workout features 11 sectors of work, 5 of which are at or above FTP. In the very old days, motorpacing was the signature over-threshold and over-cadence workout. This one pays homage to those days.

View event on zwift.com

RCC Global Club Ride
Knickerbocker
2020-10-27 23:001h50
1.0-5.0 W/kg

RCC Global Club Ride 2

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 17m

Z2: 35m

Z3: 4m

Z4: 2m

Z5: 2m

Z6: -

28%
58%
7%
3%
4%
0%

Author: M.Rowe (Rowe & King)

Todays workout contains 3 x 12 minute blocks of Zone 3, with some surges thrown in for good measure!

The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block increase in intensity, but decrease in duration;
Block 1 - 100% of FTP for 30 seconds,
Block 2 - 110% of FTP, for 20 seconds,
Block 3 - 115% of FTP for 15 seconds.

At the end of each 12 minute block, there is a 1 minute 'free ride' - you can either drop the hammer and give it your max effort, or ride easy and encourage your fellow Zwifters!

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 01:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 01:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

The Mark Allen Coaching Group Workout
Jungle Circuit Reverse
2020-10-28 01:001h68
1.0-5.0 W/kg

The Thirds Session

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 27m

Z2: 5m

Z3: 8m

Z4: 16m

Z5: 4m

Z6: 1m

45%
9%
13%
26%
6%
1%

Author: M.AllenCoaching

The Thirds Session
This one hour workout has repeated building segments that progress up in thirds. This is generally how I like to pace any steady or sustained effort. Start strong the first third, build in the middle third, then hit the top end for the final third.

Stress Points: 68

View event on zwift.com

Workout not available (yet) Escalation
Harrogate Circuit Reverse
2020-10-28 02:1055m-
Ham Sandwich
Queen's Highway
2020-10-28 03:3052m64
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 Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 04:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 04:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

Lactate Shuttle
Douce France
2020-10-28 04:1057m70
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

Macro to Micro
Douce France
2020-10-28 05:0059m77
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

Tri NZ Wednesday Run Workout
Chili Pepper
2020-10-28 05:1545m-
5.0-15.0 km/h

Pyramid with easy recovery

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 4800 m

Z3: 1600 m

Z4: 2000 m

Z5: 0 m

Z6: 0 m

0%
57%
19%
24%
0%
0%

Author: Anna Russell

A solid workout as we work you through your paces, literally, easy zone 2 pace up to fast zone 4

View event on zwift.com

Workout Wednesday Run
Chili Pepper
2020-10-28 05:30--
15.0-15.0 km/h

8642 Down and Up A

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 3160 m

Z3: 3640 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
28%
33%
4%
25%
11%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

8642 Down and Up B

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 3000 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
24%
31%
4%
29%
12%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

8642 Down and Up C

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 0 m

Z2: 2360 m

Z3: 2440 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
26%
27%
4%
30%
13%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

Down and Up D

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 920 m

Z3: 2680 m

Z4: 400 m

Z5: 1200 m

Z6: 1200 m

0%
14%
42%
6%
19%
19%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 9 kph threshold pace.

View event on zwift.com

Orange Unicorn
R.G.V.
2020-10-28 05:5051m58
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

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 06:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 06:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

Paceline Work
R.G.V.
2020-10-28 06:5038m41
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

Workout Wednesday Run
Chili Pepper
2020-10-28 07:30--
15.0-15.0 km/h

8642 Down and Up A

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 3160 m

Z3: 3640 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
28%
33%
4%
25%
11%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

8642 Down and Up B

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 3000 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
24%
31%
4%
29%
12%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

8642 Down and Up C

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 0 m

Z2: 2360 m

Z3: 2440 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
26%
27%
4%
30%
13%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

Down and Up D

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 920 m

Z3: 2680 m

Z4: 400 m

Z5: 1200 m

Z6: 1200 m

0%
14%
42%
6%
19%
19%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 9 kph threshold pace.

View event on zwift.com

Workout not available (yet) Spaded Sweetie
Douce France
2020-10-28 07:3044m-
ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 08:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 08:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

Bonbon
Douce France
2020-10-28 08:3040m52
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

RT Performance Race Dynamics Wednesday Group Workout
Seaside Sprint
2020-10-28 09:001h53
1.0-5.0 W/kg

RT Race Dynamics

Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 26m

Z2: 8m

Z3: 20m

Z4: 6m

Z5: -

Z6: -

44%
13%
33%
10%
0%
0%

Author: r.tosta

This training prepares you for race situations when you are trying to follow a group and you need to deal with the variations of rhythm around your race pace.

View event on zwift.com

Workout Wednesday Run
Chili Pepper
2020-10-28 09:30--
15.0-15.0 km/h

8642 Down and Up A

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 3160 m

Z3: 3640 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
28%
33%
4%
25%
11%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

8642 Down and Up B

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 3000 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
24%
31%
4%
29%
12%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

8642 Down and Up C

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 0 m

Z2: 2360 m

Z3: 2440 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
26%
27%
4%
30%
13%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

Down and Up D

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 920 m

Z3: 2680 m

Z4: 400 m

Z5: 1200 m

Z6: 1200 m

0%
14%
42%
6%
19%
19%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 9 kph threshold pace.

View event on zwift.com

The Grind Finale
Douce France
2020-10-28 09:5049m37
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

Team I Race Like A Girl Workout
Tick Tock
2020-10-28 10:051h76
0.0-0.0 W/kg

IRACELIKEAGIRL 3x build ramps

Workout overview

Duration: 1h

Stress points: 76

Zone distribution

Z1: 16m

Z2: 5m

Z3: 10m

Z4: 26m

Z5: 3m

Z6: -

26%
8%
17%
44%
6%
0%

Author: Angela Naeth #iracelikeagirl

3 x build ramps! This workout is designed to help riders develop muscular endurance and work at a high % FTP. Warm-up and a few sprints followed by 3 setes of building your effort to just lsightly above threshold. Great 1 hour workout!

View event on zwift.com

Uphill Battle
R.G.V.
2020-10-28 10:5056m69
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

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 11:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 11:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

Road to Okinawa group workout #3
Watopia's Waistband
2020-10-28 11:001h70
1.0-5.0 W/kg

Okinawa week4 10/28

Workout overview

Duration: 1h 0m 50s

Stress points: 70

Zone distribution

Z1: 24m

Z2: 12m

Z3: 6m

Z4: 7m

Z5: 11m

Z6: -

40%
20%
10%
12%
18%
1%

Author: Mr.Takaoka

View event on zwift.com

VO2 Max -3 Minute
R.G.V.
2020-10-28 11:3055m63
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

VO2 Max 40/20
R.G.V.
2020-10-28 12:1548m53
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

Workout Wednesday Run
Chili Pepper
2020-10-28 12:30--
15.0-15.0 km/h

8642 Down and Up A

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 3160 m

Z3: 3640 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
28%
33%
4%
25%
11%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

8642 Down and Up B

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 3000 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
24%
31%
4%
29%
12%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

8642 Down and Up C

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 0 m

Z2: 2360 m

Z3: 2440 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
26%
27%
4%
30%
13%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

Down and Up D

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 920 m

Z3: 2680 m

Z4: 400 m

Z5: 1200 m

Z6: 1200 m

0%
14%
42%
6%
19%
19%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 9 kph threshold pace.

View event on zwift.com

Amalgam
Douce France
2020-10-28 12:4051m63
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

Tower 26 Group Run
Couch To Sky K
2020-10-28 12:45--
0.0-15.0 km/h

Tower 26 Run Workout: 4 x 6 Minute Builds and 8 Minute Easy Tempo

Workout overview

Distance: 3.36 km

Zone distribution

Z1: -

Z2: 29m

Z3: 26m

Z4: -

Z5: 1m

Z6: -

0%
52%
47%
0%
2%
0%

Author: Zwift

Welcome to Tower 26 Track session hosted by Coach Jim! These track workouts are geared towards improving your endurance and speed.

View event on zwift.com

Anaerobic Capacity into VO2
Douce France
2020-10-28 13:2052m81
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 Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 14:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 14:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com

Arise
Douce France
2020-10-28 14:2052m61
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

Arise
R.G.V.
2020-10-28 15:2052m61
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 Wednesday Run
Chili Pepper
2020-10-28 15:30--
15.0-15.0 km/h

8642 Down and Up A

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 3160 m

Z3: 3640 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
28%
33%
4%
25%
11%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 15 kph threshold pace.

View event on zwift.com

13.0-13.0 km/h

8642 Down and Up B

Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 3000 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
24%
31%
4%
29%
12%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.

View event on zwift.com

11.0-11.0 km/h

8642 Down and Up C

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 0 m

Z2: 2360 m

Z3: 2440 m

Z4: 400 m

Z5: 2800 m

Z6: 1200 m

0%
26%
27%
4%
30%
13%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 11 kph threshold pace.

View event on zwift.com

10.0-10.0 km/h

Down and Up D

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 920 m

Z3: 2680 m

Z4: 400 m

Z5: 1200 m

Z6: 1200 m

0%
14%
42%
6%
19%
19%

Author: Tim Grose

Down the clock and up the clock again intervals. Effort based on 9 kph threshold pace.

View event on zwift.com

Workout not available (yet) Escalation
Douce France
2020-10-28 16:2555m-
ZA Road WO #4 - Anaerobic Resilience
The Fan Flats
2020-10-28 17:00-56
1.0-5.0 W/kg

Anaerobic Resilience

Workout overview

Duration: 1h 3m 45s

Stress points: 56

Zone distribution

Z1: 45m

Z2: 6m

Z3: 8m

Z4: 1m

Z5: -

Z6: 3m

71%
9%
13%
2%
1%
4%

Author: Dig Deep Coaching

Anaerobic power is what you need for short explosive efforts up a hill or when attacking a group. In this workout, we find out how strong your system is, and whether you can repeat these high-intensity efforts.

Some riders have naturally good short-term power capabilities, and some need to focus on it if they want to improve that EXPLOSIVE power. If you want to attack on the Innsbruckring' Leg-Snapper' climb with the style of Philippe Gilbert, then we need to work on these high power sessions.

We are stressing your maximal glycolytic system today with some BIG anaerobic power efforts. We start with a solid warm-up, incorporating high-force efforts that require lots of muscular strength. These short efforts will have you primed and ready for action.

The session starts with a maximal 1min FULL GAS effort to allow you to set a peak power effort and set a benchmark to guide you for the rest of the Academy. In this effort, start close to maximal capacity, which is just about sustainable for 30sec and then hold your power as high as possible during the last 10-20sec.

The last three anaerobic efforts are aimed at stressing your anaerobic endurance. We do this by starting at a high power output in the first rep and gradually increasing the duration of efforts while decreasing the wattage target. All these efforts will max out your anaerobic energy pathways with high lactate concentrations.

We finish the ride with a 6min aerobic effort. This will not be as easy! You may have depleted all of your anaerobic energy, plus the high power efforts will have impacted your muscular strength by now. Both components combined will leave this sub-threshold effort feeling harder than normal.

View event on zwift.com