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
Harrogate Circuit Reverse
2019-10-14 19:2044m49
1.0-5.0 W/kg

Top-end Tuning

Workout overview

Duration: 43m 55s

Stress points: 49

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

Uphill Battle
2019 UCI Worlds Harrogate Circuit
2019-10-14 20:3056m69
1.0-5.0 W/kg

GC Coaching's 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 | 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
Harrogate Circuit Reverse
2019-10-14 21:2055m48
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 48

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

Monday Run Club
Muir And The Mountain
2019-10-14 22:00--
12.0-14.0 km/h

MRC A

Workout overview

Distance: 10.6 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 6354 m

Z4: 3286 m

Z5: 0 m

Z6: 0 m

0%
9%
60%
31%
0%
0%

Author: Tim Grose

Monday Run Club Group A

View event on zwift.com

10.5-12.0 km/h

MRC B

Workout overview

Distance: 9 km

Zone distribution

Z1: 0 m

Z2: 600 m

Z3: 6233 m

Z4: 2167 m

Z5: 0 m

Z6: 0 m

0%
7%
69%
24%
0%
0%

Author: Tim Grose

Monday Run Club Group B

View event on zwift.com

9.5-10.5 km/h

MRC C

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 100 m

Z3: 4400 m

Z4: 3500 m

Z5: 0 m

Z6: 0 m

0%
1%
55%
44%
0%
0%

Author: Tim Grose

Monday Run Club Group C

View event on zwift.com

0.0-0.0 km/h

MRC D

Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 6000 m

Z5: 0 m

Z6: 0 m

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

Author: Tim Grose

Monday Run Club Group D

View event on zwift.com

Triple Bumps
2019 UCI Worlds Harrogate Circuit
2019-10-14 22:2041m51
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 51

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
Harrogate Circuit Reverse
2019-10-14 23:1044m49
1.0-5.0 W/kg

Top-end Tuning

Workout overview

Duration: 43m 55s

Stress points: 49

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
Muir And The Mountain
2019-10-15 00:00--
12.0-14.0 km/h

MRC A

Workout overview

Distance: 10.6 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 6354 m

Z4: 3286 m

Z5: 0 m

Z6: 0 m

0%
9%
60%
31%
0%
0%

Author: Tim Grose

Monday Run Club Group A

View event on zwift.com

10.5-12.0 km/h

MRC B

Workout overview

Distance: 9 km

Zone distribution

Z1: 0 m

Z2: 600 m

Z3: 6233 m

Z4: 2167 m

Z5: 0 m

Z6: 0 m

0%
7%
69%
24%
0%
0%

Author: Tim Grose

Monday Run Club Group B

View event on zwift.com

9.5-10.5 km/h

MRC C

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 100 m

Z3: 4400 m

Z4: 3500 m

Z5: 0 m

Z6: 0 m

0%
1%
55%
44%
0%
0%

Author: Tim Grose

Monday Run Club Group C

View event on zwift.com

0.0-0.0 km/h

MRC D

Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 6000 m

Z5: 0 m

Z6: 0 m

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

Author: Tim Grose

Monday Run Club Group D

View event on zwift.com

Top-End Tuning
Harrogate Circuit Reverse
2019-10-15 00:2044m49
1.0-5.0 W/kg

Top-end Tuning

Workout overview

Duration: 43m 55s

Stress points: 49

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

Leadout Simulation
Harrogate Circuit Reverse
2019-10-15 01:2045m47
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 47

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

Leadout Simulation
2019 UCI Worlds Harrogate Circuit
2019-10-15 02:2045m47
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 47

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
Harrogate Circuit Reverse
2019-10-15 03:201h 3m72
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 72

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

4x2min Sprint Ramps
Greater London Flat
2019-10-15 05:2055m48
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 48

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

Turn It Up Tuesdays
Hudson Roll
2019-10-15 05:30--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

British Triathlon Winter Series Group Workout
Greater London Flat
2019-10-15 06:001h 26m104
1.0-5.0 W/kg

Building Blocks

Workout overview

Duration: 1h 26m

Stress points: 104

Zone distribution

Z1: 25m

Z2: 12m

Z3: 18m

Z4: 27m

Z5: -

Z6: 4m

29%
14%
21%
31%
0%
5%

Author: Ben Bright

This sessions aims to push on your FTP when you're getting a bit tired, building the fatigue as the session goes, increasing the intensities but decreasing duration, then finishing off with some shorter sprint efforts.

View event on zwift.com

Sprint Leadouts
Greatest London Flat
2019-10-15 06:2046m58
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 58

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
London Classique
2019-10-15 06:5054m64
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 64

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
London Classique Reverse
2019-10-15 07:2056m69
1.0-5.0 W/kg

GC Coaching's 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 | 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
Greater London Flat
2019-10-15 08:2046m58
1.0-5.0 W/kg

Rowe & King Sprint Leadouts

Workout overview

Duration: 46m 10s

Stress points: 58

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
Greater London Flat
2019-10-15 09:0054m64
1.0-5.0 W/kg

Poggio MSR Sim

Workout overview

Duration: 54m

Stress points: 64

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

Turn It Up Tuesdays
Hudson Roll
2019-10-15 10:00--
13.0-14.5 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

11.5-13.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

10.0-11.5 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

8.5-10.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

Slowtwitch Indoors: Ride Of The Valkyries Workout (Women Only)
Watopia's Waistband
2019-10-15 10:001h80
1.0-5.0 W/kg

Fooled Around & Fell in Shape

Workout overview

Duration: 1h

Stress points: 80

Zone distribution

Z1: 1m

Z2: 16m

Z3: 11m

Z4: 25m

Z5: 7m

Z6: -

2%
27%
18%
42%
11%
0%

Author: Dan Empfield

In this workout we hang around threshold for most of it. The perfect Kona emulator, particularly from Kawaihae back.

View event on zwift.com

Turn It Up Tuesdays
Hudson Roll
2019-10-15 11:00--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

El Giro de Rigo Workout Series #3 - 3min VO2max
Sand And Sequoias
2019-10-15 11:001h-
1.0-5.0 W/kg

Serie de ejercicios de El Giro de Rigo N.º 3: 3 min de VO2 máx.

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

No se puede negar que los intervalos VO2 máx. son trabajo arduo. Sin embargo, con la cantidad correcta de ejercicio VO2 máx., puedes aumentar mucho tu capacidad de sostener un nivel alto de intensidad. VO2 máx. es la cantidad de oxígeno que tu cuerpo puede usar durante un esfuerzo sostenido máximo. Básicamente, cuanto más oxígeno pueda absorber tu cuerpo, más energía producirá. En la sesión de hoy, nos concentraremos en los esfuerzos VO2 máx. de 3 min. Sin embargo, vamos a aumentar la intensidad de cada intervalo. ¡Empezaremos con “intenso” y terminaremos con “muy intenso”!

View event on zwift.com

1.0-5.0 W/kg

El Giro de Rigo Workout Series #3 - 3min VO2max

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

There's no escaping the fact that VO2max intervals are hard work. However, with the right amount of VO2max work there are big gains to be made in your ability to sustain high power.

VO2max is the amount of oxygen your body can use at a sustained maximal output. Simply put, the more oxygen your body can absorb the more power you will produce.

In today's session we are focussing on 3min VO2max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!

View event on zwift.com

3x13min Climbs
Greatest London Flat
2019-10-15 11:051h 3m72
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 72

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

Capacity Into Sweet Spot
Greatest London Flat
2019-10-15 12:351h75
1.0-5.0 W/kg

2. Capacity into Sweet Spot

Workout overview

Duration: 1h

Stress points: 75

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
London Classique
2019-10-15 14:0055m48
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 48

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

Capacity With Tempo
Greater London Flat
2019-10-15 15:051h 1m69
1.0-5.0 W/kg

3. Capacity with Tempo

Workout overview

Duration: 1h 1m

Stress points: 69

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?

View event on zwift.com

Uphill Battle
Greatest London Flat
2019-10-15 16:2056m69
1.0-5.0 W/kg

GC Coaching's 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 | 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

Turn It Up Tuesdays
Hudson Roll
2019-10-15 16:30--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

GCA 12min aerober FTP-Test #2
Volcano Flat
2019-10-15 16:451h55
1.0-5.0 W/kg

2 GCA 12min FTP-Test

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 31m

Z2: 2m

Z3: 18m

Z4: 6m

Z5: 2m

Z6: 1m

52%
3%
30%
10%
3%
2%

Author: T.Böhme (GCA)



GCA 12min aerober FTP-Test,

GERMAN CYCLING ACADEMY

Starte jetzt Dein Training mit der GCA by BDR. Mit WORKOUTS, die Dich fitter und besser machen. Damit Du erreichen kannst, was immer Du Dir vorgenommen hast. POWER ON!

FUER WEN:

Fuer alle, die mit einer aktuellen und individuellen FTP in ihre Trainings starten und sich nicht alleine quaelen wollen. Die ideale Ausgangslage auch fuer unsere weiteren Programme ist dieser zweiteilige Workout!

TRAININGSZIEL

Ohne richtige Schwelle, kein sinnvolles Training. Deshalb ermitteln wir in dieser Woche in einem zwoelf-minuetigen All-Out-Test Deine aerobe Kapazitaet – das ist der zweite Teil zur Errechnung Deines FTP-Wertes. Letzte Woche haben wir in einem 3-minuetigem All-Out-Test deine anaerobe Leistungsfaehigkeit ermittelt. Hast du das Workout verpasst?! Macht nichts, unter gca-bdr.de findest du beide GCA-FTP-Tests zum Nachfahren. Außerdem die Formel, wie du Deinen FTP-Wert ermittelst.

WORKOUT

Wir bereiten Dich auf den 12-minuetige Test gezielt vor. Gestartet wird mit einem Aufwaermprogramm und einigen Tempoverschaerfungen, damit Du ideal auf die kommende Belastung vorbereitet bist. ACHTUNG: Wichtig ist, dass Du den All-Out-Tests moeglichst konstant faehrst. Starte deshalb nicht zu schnell, versuche gut zu pacen und lieber am Ende noch eins drauf zu setzten … zwoelf Minuten koennen verdammt lang sein;).

GRUPPEN-ERLEBNIS

Wir fahren das Vorbereitungsprogramm bis zum eigentlichen Test zusammen in der Gruppe – ganz egal, wie viele Watt Du trittst. Dafuer sorgt das Zwift-System, das Dich an die Gruppe bindet. Das einzige, was Du dafuer tun musst: Den Abstand nicht groeßer als 6 Meter werden lassen. Der All-Out-Test findet dann im Modus: Freie Fahrt statt, ab dann heißt es: Feuer frei! Und jeder faehrt so schnell er kann.

DEIN COACH

Designt wurde das Workout vom digital Head- und dem Scoutingcoach der GCA, Tim und Florian. Klar, einer der beiden wird dich auch durch das Workout fuehren. Ueber die Chatfunktion der Companion App, kannst Du waehrend des Workouts Fragen stellen und danach stehen die Coaches noch im Live Chat von 20 -21 Uhr auf der facebook-Seite der GCA Rede und Antwort.

WERDE TEIL DER GCA

Du willst Dich fuer die GCA-Finals qualifizieren, beim Talentscouting dabei sein, um in den BDR-Nationalkader fuer Bahn, Straße, MTB oder BMX aufgenommen oder ein professioneller Zwifter im GCA-Racing-Team zu werden? Dann finishe mindestens 4 Workouts und 4 Races unseres GCA-ZWIFT-Programms und trete dem Team der GERMAN CYCLING ACADEMY auf zwiftpower.com bei.

Mehr Infos gibt´s auf: germancyclingacademy.de


Begleite uns auch auf:
https://www.strava.com/clubs/germancyclingacademy
https://www.facebook.com/germancyclingacademy/

RIDE ON!


View event on zwift.com

El Giro de Rigo Workout Series #3 - 3min VO2max
Sand And Sequoias
2019-10-15 17:051h-
1.0-5.0 W/kg

Serie de ejercicios de El Giro de Rigo N.º 3: 3 min de VO2 máx.

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

No se puede negar que los intervalos VO2 máx. son trabajo arduo. Sin embargo, con la cantidad correcta de ejercicio VO2 máx., puedes aumentar mucho tu capacidad de sostener un nivel alto de intensidad. VO2 máx. es la cantidad de oxígeno que tu cuerpo puede usar durante un esfuerzo sostenido máximo. Básicamente, cuanto más oxígeno pueda absorber tu cuerpo, más energía producirá. En la sesión de hoy, nos concentraremos en los esfuerzos VO2 máx. de 3 min. Sin embargo, vamos a aumentar la intensidad de cada intervalo. ¡Empezaremos con “intenso” y terminaremos con “muy intenso”!

View event on zwift.com

1.0-5.0 W/kg

El Giro de Rigo Workout Series #3 - 3min VO2max

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

There's no escaping the fact that VO2max intervals are hard work. However, with the right amount of VO2max work there are big gains to be made in your ability to sustain high power.

VO2max is the amount of oxygen your body can use at a sustained maximal output. Simply put, the more oxygen your body can absorb the more power you will produce.

In today's session we are focussing on 3min VO2max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!

View event on zwift.com

Uphill Battle
London Classique Reverse
2019-10-15 18:0056m69
1.0-5.0 W/kg

GC Coaching's 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 | 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
Sand And Sequoias
2019-10-15 18:2041m43
1.0-5.0 W/kg

RYAN BEVIS APR 19 TUE

Workout overview

Duration: 40m 30s

Stress points: 43

Zone distribution

Z1: 18m

Z2: 3m

Z3: 18m

Z4: -

Z5: -

Z6: 1m

44%
7%
45%
0%
0%
3%

Author: R.Bevis (Rowe & King)

This session aims to develop your explosive power, but also your repeatable power, i.e. your ability to produce an explosive effort on tired legs. A fundamental attribute for Zwift racing, IRL racing and even a group ride.

At only 41 minutes in length and 35 stress points, this session should be able to be completed when tired or towards the end of a training block.

View event on zwift.com

Turn It Up Tuesdays
Hudson Roll
2019-10-15 18:30--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

El Giro de Rigo Workout Series #3 - 3min VO2max
Sand And Sequoias
2019-10-15 19:051h-
1.0-5.0 W/kg

Serie de ejercicios de El Giro de Rigo N.º 3: 3 min de VO2 máx.

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

No se puede negar que los intervalos VO2 máx. son trabajo arduo. Sin embargo, con la cantidad correcta de ejercicio VO2 máx., puedes aumentar mucho tu capacidad de sostener un nivel alto de intensidad. VO2 máx. es la cantidad de oxígeno que tu cuerpo puede usar durante un esfuerzo sostenido máximo. Básicamente, cuanto más oxígeno pueda absorber tu cuerpo, más energía producirá. En la sesión de hoy, nos concentraremos en los esfuerzos VO2 máx. de 3 min. Sin embargo, vamos a aumentar la intensidad de cada intervalo. ¡Empezaremos con “intenso” y terminaremos con “muy intenso”!

View event on zwift.com

1.0-5.0 W/kg

El Giro de Rigo Workout Series #3 - 3min VO2max

Workout overview

Duration: 52m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 15m

Z3: -

Z4: 4m

Z5: 13m

Z6: -

39%
28%
0%
8%
25%
0%

Author: Kevin Poulton

There's no escaping the fact that VO2max intervals are hard work. However, with the right amount of VO2max work there are big gains to be made in your ability to sustain high power.

VO2max is the amount of oxygen your body can use at a sustained maximal output. Simply put, the more oxygen your body can absorb the more power you will produce.

In today's session we are focussing on 3min VO2max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!

View event on zwift.com

30/15's With Threshold
Greatest London Flat
2019-10-15 19:401h84
1.0-5.0 W/kg

1. 30/15's with Threshold

Workout overview

Duration: 59m 30s

Stress points: 84

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
London Classique
2019-10-15 20:151h 3m72
1.0-5.0 W/kg

Zwift Power Up Training Camp - Climb

Workout overview

Duration: 1h 3m

Stress points: 72

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

Capacity Into Sweet Spot
London Classique
2019-10-15 21:001h75
1.0-5.0 W/kg

2. Capacity into Sweet Spot

Workout overview

Duration: 1h

Stress points: 75

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

Turn It Up Tuesdays
Hudson Roll
2019-10-15 22:30--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

Slowtwitch Indoors: Captain Blood's Workout
Watopia's Waistband
2019-10-15 23:001h74
1.0-5.0 W/kg

Captain Blood's Workout

Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 1m

Z2: 23m

Z3: 14m

Z4: 23m

Z5: -

Z6: -

2%
38%
23%
38%
0%
0%

Author: Dan Empfield

In this workout we hang around threshold for most of it. The perfect Kona emulator, particularly from Kawaihae back.

View event on zwift.com

Turn It Up Tuesdays
Hudson Roll
2019-10-16 00:00--
5.0-15.0 km/h

600m Reps

Workout overview

Distance: 6.6 km

Zone distribution

Z1: 0 m

Z2: 3000 m

Z3: 0 m

Z4: 2400 m

Z5: 1200 m

Z6: 0 m

0%
45%
0%
36%
18%
0%

Author: Zwift

View event on zwift.com

30/15's With Threshold
London Classique Reverse
2019-10-16 00:101h84
1.0-5.0 W/kg

1. 30/15's with Threshold

Workout overview

Duration: 59m 30s

Stress points: 84

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

The Mark Allen Coaching Group Workout
Greatest London Flat
2019-10-16 01:001h61
1.0-5.0 W/kg

The Undulating Session