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[?]
Endurance Lab Cadence and Power Reverse Drills
Volcano Flat
2018-11-15 10:151h 3m53
1.0-5.0 W/kg

Endurance Lab Cadence and Power Reverse Builds

Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 28m

Z2: 9m

Z3: 6m

Z4: 15m

Z5: 2m

Z6: -

47%
15%
10%
25%
3%
0%

Author: Jason Flores (via TrainingPeaks)

This workout is designed to progressively drive you into lactic pain. You will experience a growing burning sensation in your legs and intense desire to back off as the workout progresses. This will come not so much from the target power, but more from the cadences used. Fight through it, and you will come out on the other side a stronger and faster rider.

Warm-up
4 x through, progressively harder each time:
- 4 minutes of 90-100 RPMs
- 2 minutes of 65-75 RPMs

Author: Theia Friestedt
Copyright: Endurance Lab

View event on zwift.com

Leadout Simulation
Watopia Flat Route
2018-11-15 10:4545m36
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

Poggio Simulation
Watopia Flat Route
2018-11-15 11:0554m52
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

Uphill Battle
Watopia Flat Route
2018-11-15 12:4056m59
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
Volcano Flat
2018-11-15 13:4046m44
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

54%
6%
12%
13%
11%
5%

Author: M.Rowe (Rowe & King)

This sessions aims to develop your ability to sprint at the end of a race / ride, helping you earn those bragging rights!

To perform in a sprint, there is more to it than an almighty 10s burst of high power - it's also about your Lactate Tolerance, which this session will help develop.

By ramping up our power output pre sprint, it helps develop our Lactate Tolerance / ability to sustain high power, with lactate in our legs. When we come to the actual sprint, the sensations we feel are much more realistic compared with sprinting fresh! We rarely get to sprint totally fresh, so its worth replicating our 'real world' sprinting environment in training.

View event on zwift.com

3x13min Climbs
Volcano Flat
2018-11-15 15:051h 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

SZR Thyr Workout
Big Loop
2018-11-15 17:301h 10m50
1.0-5.0 W/kg

SRZGWO FTPfree

Workout overview

Duration: 49m

Stress points: 50

Zone distribution

Z1: 9m

Z2: 8m

Z3: 23m

Z4: 5m

Z5: 3m

Z6: 1m

18%
16%
48%
10%
6%
3%

Author: Thyr

SZRGWO FTP free
The name of the game: Group FTP free
GWO FTP
Warm Up 300s. 25%-89%
Pre Heating
300s. 95%
120s. 70%
120s. 110%
45s. 120%
90s. 60%
60s. 115%
30s. 130%
360. 55%-87%
Test
1215s. free Watts
Rest
300s. 80%-25%

View event on zwift.com

Flanders Workout: L'echappe
Volcano Flat
2018-11-15 18:101h68
1.0-5.0 W/kg

Flanders L'echappe Workout

Workout overview

Duration: 1h 50s

Stress points: 68

Zone distribution

Z1: 14m

Z2: 19m

Z3: -

Z4: 20m

Z5: 4m

Z6: 4m

23%
31%
0%
33%
7%
6%

Author: S.Tytgadt (BZR CEO)

this type of training is about going in a break-away and maintain a certain level of force (sweetspot) to try to stay away with the leadpack, we'll have 4 typical attacks ready for you to try to get away and stay in front. At the end you will sprint for your spot ... The first 2min you'll try to make the gap, then you'll fall back on a sweetspot effort to maintain the gap as good as possible.

View event on zwift.com

SZR Aktivitus Workout
Watopia Pretzel
2018-11-15 18:251h72
1.0-5.0 W/kg

Aktivitus Power & Endurance 4

Workout overview

Duration: 1h 1m 15s

Stress points: 72

Zone distribution

Z1: 19m

Z2: 9m

Z3: 12m

Z4: 11m

Z5: 3m

Z6: 8m

31%
15%
19%
18%
5%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

View event on zwift.com

4x2min Sprint Ramps
Volcano Flat
2018-11-15 19:3055m41
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

Poggio Simulation
Volcano Flat
2018-11-15 20:2054m52
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

Triple Bumps
Volcano Circuit
2018-11-15 20:4541m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

AATC Thursday Interval Workout
Volcano Circuit CCW
2018-11-15 23:001h73
1.0-5.0 W/kg

3 x 8 min FTP Intervals

Workout overview

Duration: 1h 30s

Stress points: 73

Zone distribution

Z1: 1m

Z2: 15m

Z3: 19m

Z4: 24m

Z5: 1m

Z6: -

2%
25%
31%
40%
2%
0%

Author: M.Dana AATC

10 minute warmup and steady power
3 x 8 min @ 100% ftp (3 Min Rest)
15 min steady zone 2
2 min cooldown

View event on zwift.com

AJBaucco Coaching All Out Efforts Workout
Volcano Circuit
2018-11-15 23:301h58
1.0-5.0 W/kg

ALL OUT 8x:45 sec - 1 hr

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 32m

Z2: 11m

Z3: 9m

Z4: 2m

Z5: -

Z6: 7m

54%
18%
14%
3%
0%
11%

Author: R.Reddy AJBCoach

ALL OUT - 8 x :45 sec - 1 hr :00 min

Duration - 1:00

WARM UP

5 min ZnR/Zn1

5 x (:30 sec Zn2 + :20 sec Zn3 + :10 sec all out) w/ 1 min easy between

5 min ZnR

MAIN SET

8 x :45 sec ALL OUT w/ 2:30 min easy between

COOL DOWN

Zn1/ZnR till end

View event on zwift.com

Leadout Simulation
Volcano Circuit CCW
2018-11-15 23:4045m36
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 27m

Z2: 3m

Z3: 6m

Z4: 4m

Z5: 4m

Z6: 2m

59%
7%
12%
9%
8%
5%

Author: G.Henderson(@coachhendy)

These efforts are a great VO2 and Power exercise. The progressive ramp in power will simulate the increase in Speed as we head closer and closer to the finish line of any race.

I used this exact training as part of my leadout preparation for every Tour de France, Giro or major race in which we took a full leadout train

This is a toned down version but still simulated the progression needed so that no other team can pass us.

Adam would start and you can see he has to accelerate a bit to actually take the front and then we can add control to the progresson. He would ususally avaerage around 600w for his 90sec turn. Next Marcel would wind us up very fast and for his 45sec to 1min could average around 900w. Next Jurgen Roelandts. He would average around 1000w for his 40sec. I was last man guiding Andre. I was smaller than my team mates but would still average 1100w for my 25sec.

Then Andre would fly past... 15sec average 1700w with max of 1900 to 2000w.

Top speed? 73kph/45mph.

View event on zwift.com

Sprint Leadouts
Volcano Circuit CCW
2018-11-16 00:2546m44
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 44

Zone distribution

Z1: 25m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 5m

Z6: 2m

54%
6%
12%
13%
11%
5%

Author: M.Rowe (Rowe & King)

This sessions aims to develop your ability to sprint at the end of a race / ride, helping you earn those bragging rights!

To perform in a sprint, there is more to it than an almighty 10s burst of high power - it's also about your Lactate Tolerance, which this session will help develop.

By ramping up our power output pre sprint, it helps develop our Lactate Tolerance / ability to sustain high power, with lactate in our legs. When we come to the actual sprint, the sensations we feel are much more realistic compared with sprinting fresh! We rarely get to sprint totally fresh, so its worth replicating our 'real world' sprinting environment in training.

View event on zwift.com

Triple Bumps
Volcano Circuit
2018-11-16 01:3541m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

3x13min Climbs
Volcano Circuit CCW
2018-11-16 02:151h 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.

View event on zwift.com

Top-End Tuning
Watopia Flat Route
2018-11-16 03:1544m40
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

Cruise Intervals #1
Astoria Line 8
2018-11-16 04:1055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Tempo With 30sec Spike #1
Park Perimeter Loop
2018-11-16 05:2054m54
1.0-5.0 W/kg

Tempo with 30sec spike #1

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 5m

Z3: 21m

Z4: 5m

Z5: 3m

Z6: 1m

36%
9%
39%
9%
5%
2%

Author: Kevin Poulton

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. This sessions consists of 2 x 12 minute Tempo efforts with a 30 second surge every 3.5 minutes.

View event on zwift.com

Uphill Battle
Park Perimeter Reverse
2018-11-16 06:3056m59
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

Poggio Simulation
The 6 Train
2018-11-16 07:0054m52
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

Tempo With 30sec Spike #1
The 6 Train Reverse
2018-11-16 07:4054m54
1.0-5.0 W/kg

Tempo with 30sec spike #1

Workout overview

Duration: 54m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 5m

Z3: 21m

Z4: 5m

Z5: 3m

Z6: 1m

36%
9%
39%
9%
5%
2%

Author: Kevin Poulton

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. This sessions consists of 2 x 12 minute Tempo efforts with a 30 second surge every 3.5 minutes.

View event on zwift.com

3x13min Climbs
Astoria Line 8
2018-11-16 08:251h 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

Uphill Battle
Astoria Line 8
2018-11-16 09:1556m59
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

4x2min Sprint Ramps
Astoria Line 8
2018-11-16 10:2055m41
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

Leadout Simulation
Astoria Line 8
2018-11-16 11:2545m36
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

Cruise Intervals #1
Park Perimeter Loop
2018-11-16 12:1555m56
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

Slowtwitch Indoors: Festina Lente Workout
Astoria Line 8
2018-11-16 13:001h51
1.0-5.0 W/kg

Cycle Strength Workout 11/16 - 60 min

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 21m

Z2: 13m

Z3: 5m

Z4: 21m

Z5: -

Z6: -

35%
22%
8%
35%
0%
0%

Author: Lawrence Landrigan (via TrainingPeaks)

Cycle Trainer Easy High Cadence Workout.W/U 25min @ Z2-Z5 effort During the w/u we'll build effort levels up to upper Z5 and then return slowly back to Z2 effort again. Keep cadence between 90-100rpm during the W/U.
.
Main Set: x 5
.
3min @ 100-110rpm @ Moderate/Hard effort.
With a focus on even pedal strokes through the full range of motion.
.
2min easy spin at 90rpm


W/D 10 min @ Z4 quickly down to Z1 effort @ 90-100rpm

View event on zwift.com

Cruise Intervals #1
Park Perimeter Loop
2018-11-16 13:2555m56
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
Park Perimeter Loop
2018-11-16 14:3054m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

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

Author: G.Henderson(@coachhendy)

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

View event on zwift.com

Triple Bumps
Park Perimeter Reverse
2018-11-16 15:1541m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

3x13min Climbs
Park Perimeter Reverse
2018-11-16 16:101h 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

Top-End Tuning
Park Perimeter Reverse
2018-11-16 17:1044m40
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

Team Poland: Śląsk Kolarsko Group Workout
Astoria Line 8
2018-11-16 18:001h 1m67
1.0-5.0 W/kg

Polskie Kręcenie vol2

Workout overview

Duration: 1h 40s

Stress points: 67

Zone distribution

Z1: 16m

Z2: 8m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

26%
14%
54%
0%
0%
6%

Author: Michał

View event on zwift.com

Cruise Intervals #1
The 6 Train
2018-11-16 18:1555m56
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

Triple Bumps
The 6 Train
2018-11-16 19:1541m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

Top-End Tuning
The 6 Train
2018-11-16 20:1044m40
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

Poggio Simulation
The 6 Train
2018-11-16 21:1054m52
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

Uphill Battle
The 6 Train Reverse
2018-11-16 22:1056m59
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

3x13min Climbs
The 6 Train Reverse
2018-11-16 23:251h 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

Uphill Battle
The 6 Train Reverse
2018-11-17 00:1556m59
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

4x2min Sprint Ramps
Astoria Line 8
2018-11-17 01:1055m41
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

Poggio Simulation
Astoria Line 8
2018-11-17 02:1554m52
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 3m

Z3: 3m

Z4: 16m

Z5: 1m

Z6: 3m

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

Author: G.Henderson(@coachhendy)

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

View event on zwift.com

Cruise Intervals #1
Astoria Line 8
2018-11-17 03:1055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Triple Bumps
Park Perimeter Loop
2018-11-17 04:1041m40
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 40

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

Cruise Intervals #1
Park Perimeter Loop
2018-11-17 07:1055m56
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 56

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

3x13min Climbs
Park Perimeter Loop
2018-11-17 08:251h 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

Top-End Tuning
The 6 Train
2018-11-17 09:2044m40