Search Zwift group workout events

Below is a list of all currently scheduled Zwift group workout events.

Click on a row to show more details about the workout(s) in the event. Use the filters to filter out group workouts based on your criteria.
Note: See the FAQ's on the bottom of this page for more info.

Workout Name Start Duration TSS[?] Groups[?]
High Intensity 5min
Volcano Flat
2018-07-19 10:4550m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

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

Author: Kevin Poulton

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

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

View event on zwift.com

Mitochondria 16
Volcano Flat
2018-07-19 11:051h 11m71
1.0-5.0 W/kg

Mitochondria 16

Workout overview

Duration: 1h 11m

Stress points: 71

Zone distribution

Z1: 41m

Z2: 5m

Z3: 1m

Z4: 4m

Z5: 21m

Z6: -

57%
6%
1%
6%
30%
0%

Author: Kevin Poulton

By repeatedly bringing your body into slight oxygen debt, you will increase mitochondrial density. Improving your ability to generate large amounts of energy.
(10 x 2min @ (Lower) Zone 5 with 2min recovery).
After warming up you will complete the main set of 15 x 2min @ lower Zone 5 with 3min recovery. These are controlled intervals, NOT max efforts.

Observe your heart rate throughout the 'Mito' set. Is it returning to normal resting values after each 3min Interval?

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-19 13:051h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

High Intensity 5min
Volcano Flat
2018-07-19 13:4050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

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

Author: Kevin Poulton

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

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

View event on zwift.com

The Original VO2
Volcano Circuit
2018-07-19 15:0556m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

Neuromuscular & Anaerobic Capacity #2
Volcano Circuit
2018-07-19 15:451h72
1.0-5.0 W/kg

Neuromuscular + AC #2

Workout overview

Duration: 1h

Stress points: 72

Zone distribution

Z1: 19m

Z2: 5m

Z3: 10m

Z4: 18m

Z5: -

Z6: 8m

32%
8%
17%
30%
0%
13%

Author: Kevin Poulton

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort.

After building some fatigue with the opening Anaerobic Capacity intervals, the session then requires a steady Sweet Spot effort, punctuated with 15sec surges.

View event on zwift.com

Endurance Lab 3366 Threshold
Volcano Flat
2018-07-19 16:001h 1m59
1.0-5.0 W/kg

Endurance Lab 3366 Threshold

Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 29m

Z2: 5m

Z3: -

Z4: 16m

Z5: 11m

Z6: -

48%
8%
0%
26%
18%
0%

Author: Jason Flores (via TrainingPeaks)

This workout focuses on building power and endurance at threshold with intervals that are short but efficient.

Alternate the following intervals:
2x3 min @ 95% and 115% of FTP
2x6 min @ 90% and 105% of FTP

Author: Theia Friestedt
Copyright: Endurance Lab

View event on zwift.com

SZR Group Workout by Thyr
Road to Sky
2018-07-19 16:30
1.0-5.0 W/kg

SZRGWO 9 2018.07.19

Workout overview

Duration: 59m 50s

Stress points: 71

Zone distribution

Z1: 19m

Z2: 2m

Z3: 13m

Z4: 19m

Z5: -

Z6: 6m

32%
3%
22%
33%
0%
10%

Author: Mattias Thyr

3min Warmup
7,5min to 105%
7,5min to 80%
3min free riding
7times
20s. 125%
30s. 140%
2.5min 55%
3min free riding
3min 95% cad55
3min 95% cad110
3min 95% cad55
3min 95% cad110
3min Warmdown

View event on zwift.com

High Intensity 5min
Volcano Circuit CCW
2018-07-19 17:2550m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

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

Author: Kevin Poulton

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

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

View event on zwift.com

Dig Deep Coaching Grand Tour: Stage 12
Road to Sky
2018-07-19 17:4557m69
1.0-5.0 W/kg

Stage 12: Dig Deep Coaching 3wk Grand Tour

Workout overview

Duration: 57m

Stress points: 69

Zone distribution

Z1: 15m

Z2: -

Z3: 11m

Z4: 30m

Z5: -

Z6: 2m

25%
0%
19%
53%
0%
3%

Author: Dig Deep Coaching

Stage 12: Your Role - CLIMBER

Today finishes on the top of the legendary l’Alpe d’Huez. For today's stage we have taken data from one of the fastest climber to of went up this epic mountain, Laurens ten Dam, and mimicked his exact effort into this workout.

Today you will ride at the same percentage of effort as he did which seen him complete the full climb in just over 40min. We have broken the climb into 10-11min segments and you will pace it as he did.

It start's hard and you try to keep the pace going over the 40min period. The gradient see's you keep the cadence around 75-80rpm. Good luck.

View event on zwift.com

The Original VO2
Volcano Circuit CCW
2018-07-19 18:2556m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-19 18:251h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

The Original VO2
Volcano Circuit CCW
2018-07-19 19:3056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

Poggio Simulation
Volcano Circuit CCW
2018-07-19 20:2054m52
0.0-0.0 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

Tri-Focused 12x1min MAP (Maximal Aerobic Power)
Volcano Circuit CCW
2018-07-19 20:451h50
1.0-5.0 W/kg

12x1min MAP

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 45m

Z2: 3m

Z3: -

Z4: -

Z5: 12m

Z6: -

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

Author: J.Rapp

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

View event on zwift.com

AJBaucco Coaching Thursday Super Threshold Workout
Volcano Flat
2018-07-19 22:251h 30m93
1.0-5.0 W/kg

SuprThresh 4x8min Zn4 - 1:30

Workout overview

Duration: 1h 30m

Stress points: 93

Zone distribution

Z1: 45m

Z2: 8m

Z3: 3m

Z4: 35m

Z5: -

Z6: -

50%
9%
3%
38%
0%
0%

Author: R.Reddy AJBCoach

Super Threshold 4 x 8 min Zn4 - 1 hr :30 min

Duration 1:30

WARM UP

5 min Znr/Zn1

5 x (:30 sec Zn2 = :15 sec Zn3 + :15 sec Zn4) w/ 2 min easy spin between

MAIN SET

4 x 8 min Zn4 w/ 8 min easy spin between

COOL DOWN

Zn1/ZnR til end

View event on zwift.com

Poggio Simulation
Volcano Circuit CCW
2018-07-19 22:5554m52
0.0-0.0 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

The Original VO2
Volcano Circuit CCW
2018-07-20 00:0056m64
0.0-0.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

VO2 Increasing 4x3min #2
Volcano Flat
2018-07-20 01:3557m53
1.0-5.0 W/kg

Vo2 increasing 4 x 3min #2

Workout overview

Duration: 57m

Stress points: 53

Zone distribution

Z1: 29m

Z2: 10m

Z3: 2m

Z4: 9m

Z5: 6m

Z6: 1m

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

Author: Kevin Poulton

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

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-20 02:151h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

Jon's Mix
Volcano Flat
2018-07-20 03:1554m62
1.0-5.0 W/kg

Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: J.Rapp

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-07-20 04:1057m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

RELENTLESS - Peaks Sports & INC - Andy Jacksons Power Builder
Watopia Flat Route
2018-07-20 04:401h 3m72
1.0-5.0 W/kg

www.peakssportsconsultancy.com Training: Explosive intervals INC

Workout overview

Duration: 1h 4m

Stress points: 72

Zone distribution

Z1: 14m

Z2: 20m

Z3: 2m

Z4: 12m

Z5: 8m

Z6: 9m

21%
31%
3%
19%
13%
13%

Author: Andy Jackson (via TrainingPeaks)

10min WU inc 2 x 15secs sprints
8 x 3mins as 1min SS / 1min Z5 / 1min HARD as you can
3 recovery Z2
repeat 8 x
CD Z2

View event on zwift.com

Jon's Mix
Watopia Flat Route
2018-07-20 05:2054m62
1.0-5.0 W/kg

Jon's Mix

Workout overview

Duration: 54m 20s

Stress points: 62

Zone distribution

Z1: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

Author: Zwift

This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.

View event on zwift.com

The Original VO2
Watopia Flat Route
2018-07-20 06:3056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

High Intensity 5min
Volcano Flat
2018-07-20 07:0050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

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

Author: Kevin Poulton

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

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

View event on zwift.com

Dig Deep Coaching Grand Tour: Stage 13
Volcano Flat
2018-07-20 07:5043m52
1.0-5.0 W/kg

Stage 13: Dig Deep Coaching 3wk Grand Tour

Workout overview

Duration: 43m 35s

Stress points: 52

Zone distribution

Z1: 16m

Z2: 10m

Z3: 13m

Z4: 1m

Z5: -

Z6: 4m

37%
23%
30%
2%
0%
8%

Author: Dig Deep Coaching

Stage 13: Your Role - SPRINTER

You will glad to know that today is a flat day; no high mountains today. We will fight it out in a bunch sprint as you lead your team in a bunch sprint. The day will start at a steady pace as you recover from a hard past 3 days, but the pace ramps up at the end. You will be in the thick of the action at the end as your team drops you off in the perfect position to sprint at end of the day.

Slightly uphill finish so leg speed will not be as high as before, but you will still need that big power to hit out at the end.

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-20 08:301h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-20 09:151h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

Leadout Simulation
Volcano Flat
2018-07-20 10:2045m36
1.0-5.0 W/kg

Leadout Simulation

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 27m

Z2: 3m

Z3: 6m

Z4: 4m

Z5: 4m

Z6: 2m

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

Author: G.Henderson(@coachhendy)

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

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

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

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

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

Top speed? 73kph/45mph.

View event on zwift.com

Slowtwitch Indoors: Festina Lente Workout
Volcano Flat
2018-07-20 12:001h54
1.0-5.0 W/kg

4x(3,3 low cadence)

Workout overview

Duration: 1h 11m

Stress points: 54

Zone distribution

Z1: 45m

Z2: -

Z3: 24m

Z4: 2m

Z5: -

Z6: -

63%
0%
34%
3%
0%
0%

Author: Lawrence Landrigan (via TrainingPeaks)

Warm Up

10 Min @ Z2

Pre-Set

2x:30 sec High Cadence Spin Ups, Rest 30
2x1 min Build to Z4, Rest 1 min

Main Set

4x
-3 min @ Z3/85% FTP, 60-70 RPM's
-2 min @ Z2/55% FTP, 100 RPM's
-3 min @ Z3/85% FTP, 60-70 RPM's
-5 min @ Z2/55% FTP, 100 RPM's

Cool Down 5 Min @ Z2

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-20 12:101h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-20 13:151h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-20 15:151h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

3 Minute Lactate Tolerance
Volcano Circuit
2018-07-20 16:1058m57
1.0-5.0 W/kg

WOW 3min Lactate Tolerance

Workout overview

Duration: 58m

Stress points: 57

Zone distribution

Z1: 34m

Z2: 1m

Z3: -

Z4: 4m

Z5: 19m

Z6: -

58%
2%
0%
7%
33%
0%

Author: Kevin Poulton

Build greater muscular endurance and ability to produce sustained high power with these repeated 3min efforts.

By working at maximal aerobic capacity you will increase your muscles ability to perform at a higher percentage of your VO2max.

View event on zwift.com

40sec/20sec Into Threshold
Watopia Flat Route
2018-07-20 17:1057m59
1.0-5.0 W/kg

40/20's into Threshold

Workout overview

Duration: 56m 40s

Stress points: 59

Zone distribution

Z1: 26m

Z2: 3m

Z3: 3m

Z4: 20m

Z5: -

Z6: 5m

46%
4%
4%
35%
0%
9%

Author: Zwift

By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-20 17:501h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

Dig Deep Coaching Grand Tour: Stage 13
Volcano Flat
2018-07-20 17:5543m52
1.0-5.0 W/kg

Stage 13: Dig Deep Coaching 3wk Grand Tour

Workout overview

Duration: 43m 35s

Stress points: 52

Zone distribution

Z1: 16m

Z2: 10m

Z3: 13m

Z4: 1m

Z5: -

Z6: 4m

37%
23%
30%
2%
0%
8%

Author: Dig Deep Coaching

Stage 13: Your Role - SPRINTER

You will glad to know that today is a flat day; no high mountains today. We will fight it out in a bunch sprint as you lead your team in a bunch sprint. The day will start at a steady pace as you recover from a hard past 3 days, but the pace ramps up at the end. You will be in the thick of the action at the end as your team drops you off in the perfect position to sprint at end of the day.

Slightly uphill finish so leg speed will not be as high as before, but you will still need that big power to hit out at the end.

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-20 18:051h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

40sec/20sec Into Threshold
Watopia Flat Route
2018-07-20 20:1057m59
1.0-5.0 W/kg

40/20's into Threshold

Workout overview

Duration: 56m 40s

Stress points: 59

Zone distribution

Z1: 26m

Z2: 3m

Z3: 3m

Z4: 20m

Z5: -

Z6: 5m

46%
4%
4%
35%
0%
9%

Author: Zwift

By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

View event on zwift.com

The Original VO2
Watopia Flat Route
2018-07-20 21:1056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

High Intensity 5min
Watopia Flat Route
2018-07-20 22:1050m60
0.0-0.0 W/kg

High Intensity 5min

Workout overview

Duration: 50m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 7m

Z3: 1m

Z4: 16m

Z5: -

Z6: 6m

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

Author: Kevin Poulton

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

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

View event on zwift.com

Cruise Intervals #2
Watopia Flat Route
2018-07-20 22:301h65
1.0-5.0 W/kg

Cruise Intervals #2

Workout overview

Duration: 1h 30s

Stress points: 65

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 30m

Z5: 2m

Z6: -

27%
17%
4%
50%
2%
0%

Author: Kevin Poulton

Today's session consists of 3 x 10 minute cruise intervals. However, each 10 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

Dig Deep Coaching Grand Tour: Stage 14
Volcano Climb
2018-07-20 22:4559m65
1.0-5.0 W/kg

Stage 14: Dig Deep Coaching 3wk Grand Tour

Workout overview

Duration: 59m 30s

Stress points: 65

Zone distribution

Z1: 24m

Z2: 5m

Z3: 9m

Z4: 17m

Z5: 3m

Z6: 2m

39%
8%
15%
28%
5%
4%

Author: Dig Deep Coaching

Stage 14: Your Role - CLIMBER

Today has a really hard finish with the Cote de la Croix Nieuve summt just a few kilometers from the stage finish. Before we hit the finish we go over some hilly terrain, we have mimicked the Col de Croix Berthel which you will do early on the stage.

The climbs today are done by looking at Strava times from some of the fastest riders. We have taken 70% of the fastest time for the Col de Croix Berthel and on the Cote de la Croix Nieuve we looked at Anthony Perez data from a his time racing over this climb last September. We have mimicked his exact effort on the last climb and then finished it off with a sprint after a short descent and onto the flat finish.

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-20 23:251h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

Jon's Short Mix
Volcano Flat
2018-07-21 00:1530m38
1.0-5.0 W/kg

Jon's Short Mix

Workout overview

Duration: 29m 30s

Stress points: 38

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

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

Author: J.Mayfield

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

View event on zwift.com

Workout With ZA Tri Team: Kona Build Bike
Watopia Flat Route
2018-07-21 01:501h69
1.0-5.0 W/kg

Kona Build

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 18m

Z2: 3m

Z3: 8m

Z4: 28m

Z5: -

Z6: 3m

30%
5%
13%
47%
0%
4%

Author: Tim Don

A series of four efforts that gradually build in intensity separated by short rest periods to regroup and go again. Each effort is punctuated by a hard burst to simulate overtaking another athlete within the thirty second passing rule.

View event on zwift.com

Team DD4Q Flat Sprint Group Workout Challenge
Watopia Flat Route
2018-07-21 02:151h65
1.0-5.0 W/kg

DD4Q(TdF) - Sprint Stage

Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 25m

Z2: 8m

Z3: 5m

Z4: 15m

Z5: -

Z6: 7m

42%
13%
8%
25%
0%
11%

Author: Matteo Sobrero (via TrainingPeaks)

This group workout takes you through typical sprint stage in the Tour de France. Often these stages are seen as easy, or intermediate stages put in place to allow the riders to recover ahead of the high-mountains. This is not always the case. There is often lots of down-time within these stages, sure. But when the power is on, it is really ON.

Follow along as we take you through a similar type of effort that the riders of Team Dimension Data will be going through as we try and deliver Cav to victory!

View event on zwift.com

8 Minute Anaerobic 30/30’s
Volcano Flat
2018-07-21 03:0557m51
0.0-0.0 W/kg

WOW 8min Anaerobic 30/30's

Workout overview

Duration: 57m

Stress points: 51

Zone distribution

Z1: 35m

Z2: -

Z3: 8m

Z4: 5m

Z5: 9m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

The Original VO2
Volcano Circuit
2018-07-21 04:1056m64
1.0-5.0 W/kg

The Original VO2

Workout overview

Duration: 56m 20s

Stress points: 64

Zone distribution

Z1: 28m

Z2: 7m

Z3: 3m

Z4: 1m

Z5: -

Z6: 17m

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

Author: G.Henderson(@coachhendy)

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

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

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

View event on zwift.com

VO2 Max Increase #1
Volcano Circuit
2018-07-21 06:1057m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Poggio Simulation
Volcano Circuit
2018-07-21 07:1054m52
0.0-0.0 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

Run in the Park
Jungle Circuit
2018-07-21 08:005-10 km
13.2-13.2 W/kg

Run in the Park (Group B)

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 8000 m

Z5: 2000 m

Z6: 0 m

0%
0%
0%
80%
20%
0%

Author: Jon Hancock

10km Progressive run starting at 12kph for 3km and then increasing by 0.2kph (0.1mph) every km until we reach 9km at 13.4kph (8.3mph. Work/Total distance 10.0km/10.0km.

View event on zwift.com

10.1-10.1 W/kg

Run in the Park (group C)

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 6000 m

Z4: 2000 m

Z5: 0 m

Z6: 0 m

0%
0%
75%
25%
0%
0%

Author: Steve Bateman

8km progressive run starting at 9kph (5.6mph) for 2km and then increasing 0.2 kph (0.1mph) every km reaching 10.2kph (6.3mph) at 7km. The last 0.5km (0.3miles) is a 'fun' sprint at whatever pace you like. Work/Total distance 8.0km/8.0km.

View event on zwift.com

7.2-7.2 W/kg

Run in the Park (group C)

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 6000 m

Z4: 2000 m

Z5: 0 m

Z6: 0 m

0%
0%
75%
25%
0%
0%

Author: Steve Bateman

8km progressive run starting at 9kph (5.6mph) for 2km and then increasing 0.2 kph (0.1mph) every km reaching 10.2kph (6.3mph) at 7km. The last 0.5km (0.3miles) is a 'fun' sprint at whatever pace you like. Work/Total distance 8.0km/8.0km.

View event on zwift.com

Dig Deep Coaching Grand Tour: Stage 14
Volcano Climb
2018-07-21 08:0559m65
1.0-5.0 W/kg

Stage 14: Dig Deep Coaching 3wk Grand Tour

Workout overview

Duration: 59m 30s

Stress points: 65

Zone distribution

Z1: 24m

Z2: 5m

Z3: 9m

Z4: 17m

Z5: 3m

Z6: 2m

39%
8%
15%
28%
5%
4%

Author: Dig Deep Coaching

Stage 14: Your Role - CLIMBER

Today has a really hard finish with the Cote de la Croix Nieuve summt just a few kilometers from the stage finish. Before we hit the finish we go over some hilly terrain, we have mimicked the Col de Croix Berthel which you will do early on the stage.

The climbs today are done by looking at Strava times from some of the fastest riders. We have taken 70% of the fastest time for the Col de Croix Berthel and on the Cote de la Croix Nieuve we looked at Anthony Perez data from a his time racing over this climb last September. We have mimicked his exact effort on the last climb and then finished it off with a sprint after a short descent and onto the flat finish.

View event on zwift.com

Workout With ZA Tri Team: Academy Mix Bike
Volcano Flat
2018-07-21 08:151h64
1.0-5.0 W/kg

Academy Mix

Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 26m

Z2: 5m

Z3: 5m

Z4: 15m

Z5: 6m

Z6: 3m

44%
8%
8%
25%
10%
5%

Author: Tim Don

A mix of a solid ftp effort, some short sprints, over-unders and a high cadence interval to finish. This workout has plenty of variety, hitting your aerobic, threshold and anaerobic zones to keep the session interesting.

View event on zwift.com

Cruise Intervals #2
Watopia Flat Route
2018-07-21 09:201h65
1.0-5.0 W/kg

Cruise Intervals #2

Workout overview

Duration: 1h 30s

Stress points: 65

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 30m

Z5: 2m

Z6: -

27%
17%
4%
50%
2%
0%

Author: Kevin Poulton

Today's session consists of 3 x 10 minute cruise intervals. However, each 10 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

Anaerobic Capacity Hills #2
Watopia Flat Route
2018-07-21 11:001h54
1.0-5.0 W/kg

Anaerobic Capacity Hills #2

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 11m

Z2: 38m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 5m

18%
63%
2%
7%
2%
8%

Author: Kevin Poulton

Increasing your anaerobic capacity will help you become a stronger cyclist. Anaerobic energy can be used for a short burst at a higher power output than your FTP.

To improve your anaerobic capacity we need to produce high power efforts between 30sec and 3min. In this session we replicate AC intervals performed on a climb by adding a target rpm. The climb starts out steady enough, before ramping up to the finish with high power.

View event on zwift.com

VO2 Max Increase #1
Watopia Flat Route
2018-07-21 12:2557m66
0.0-0.0 W/kg

Vo2 Max Increase #1

Workout overview

Duration: 57m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: -

Z4: 3m

Z5: 25m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Workout With ZA Tri Team: Academy Mix Bike
Volcano Flat
2018-07-21 13:251h64
1.0-5.0 W/kg

Academy Mix

Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 26m

Z2: 5m

Z3: 5m

Z4: 15m

Z5: 6m

Z6: 3m

44%
8%
8%
25%
10%
5%

Author: Tim Don

A mix of a solid ftp effort, some short sprints, over-unders and a high cadence interval to finish. This workout has plenty of variety, hitting your aerobic, threshold and anaerobic zones to keep the session interesting.

View event on zwift.com

Anaerobic Capacity 1min & 2min
Volcano Flat
2018-07-21 14:0054m56
1.0-5.0 W/kg

Anaerobic Capacity 1min & 2min

Workout overview

Duration: 54m

Stress points: 56

Zone distribution

Z1: 28m

Z2: 7m

Z3: 1m

Z4: 4m

Z5: 10m

Z6: 5m

52%
12%
2%
7%
18%
8%

Author: Kevin Poulton

This is a very high level of intensity that requires mental and physical perseverance.

As well as improving your ability to produce sustained power above threshold, AC training will also improve your ability to recover from high intensity efforts and repeat them again and again.

With 5 x 2min efforts followed by 3 x 1min efforts, you will need to stay focused today!

View event on zwift.com

Poggio Simulation
Volcano Flat
2018-07-21 15:3054m52
0.0-0.0 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

Poggio Simulation
Volcano Circuit CCW
2018-07-21 16:2054m52
0.0-0.0 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