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[?]
Poggio Simulation
Unknown
2018-04-26 19:3054m52
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

Tri-Focused 8x3min Hill Climb D1-4x2
London Classique
2018-04-26 20:451h54
0.0-0.0 W/kg

8x3min Hill Climb D1-4x2

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 23m

Z2: 5m

Z3: 16m

Z4: 15m

Z5: -

Z6: -

39%
9%
27%
25%
0%
0%

Author: J.Rapp

Focused low-cadence intervals bracketing goal 70.3 power. Build from sub-70.3 power to just above 70.3 power all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up.

The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.

During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.

The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

Just nice and relaxed open cool-down to finish.

View event on zwift.com

GDS Threshold Thursday with Sprints
Greater London Flat
2018-04-26 21:201h 5m61
1.0-5.0 W/kg

GDS Threshold Thursday March 1

Workout overview

Duration: 1h 5m

Stress points: 61

Zone distribution

Z1: 42m

Z2: 2m

Z3: 2m

Z4: 5m

Z5: 9m

Z6: 6m

64%
3%
3%
8%
13%
9%

Author: D.Jamnicky

View event on zwift.com

The Original VO2
London 8
2018-04-26 22:5556m64
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

Poggio Simulation
Greater London Flat
2018-04-27 00:0054m52
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

Jon's Mix
Unknown
2018-04-27 01:3554m62
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

Tri-Focused 12x1min MAP (Maximal Aerobic Power)
London Classique
2018-04-27 02:151h50
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

VO2 Increasing 4x3min #2
London 8
2018-04-27 03:1557m53
1.0-5.0 W/kg

Vo2 increasing 4 x 3min #2

Workout overview

Duration: 57m

Stress points: 53

Zone distribution

Z1: 29m

Z2: 10m

Z3: 2m

Z4: 9m

Z5: 6m

Z6: 1m

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

Author: Kevin Poulton

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

View event on zwift.com

Jon's Mix
Volcano Circuit
2018-04-27 04:1054m62
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

RELENTLESS Peaks Sports & INC Power Hour With Andy Jackson
Greater London Flat
2018-04-27 04:401h 3m56
1.0-5.0 W/kg

RELENTLESS - Peaks & INC Power

Workout overview

Duration: 1h 3m

Stress points: 56

Zone distribution

Z1: 41m

Z2: 6m

Z3: 9m

Z4: -

Z5: -

Z6: 7m

65%
10%
14%
0%
0%
11%

Author: J.. INC A

View event on zwift.com

VO2 Max Increase #1
Volcano Circuit CCW
2018-04-27 05:2057m66
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

High Intensity 5min
Watopia Flat Route
2018-04-27 06:3050m60
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
2018-04-27 07:0056m64
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

Leadout Simulation
Volcano Circuit CCW
2018-04-27 08:1545m36
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.

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Jon's Short Mix
Watopia Flat Route
2018-04-27 12:1030m38
0.0-0.0 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

Mitochondria 16
Volcano Flat
2018-04-27 13:151h 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?

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3 Minute Lactate Tolerance
Watopia Flat Route
2018-04-27 14:3058m57
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
Volcano Circuit
2018-04-27 15:0557m59
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

13min Progressive Climb
Volcano Climb
2018-04-27 17:101h 3m66
1.0-5.0 W/kg

13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

40sec/20sec Into Threshold
Watopia Flat Route
2018-04-27 18:0557m59
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

VO2 Max Increase #1
Volcano Flat
2018-04-27 20:1057m66
1.0-5.0 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

High Intensity 5min
Volcano Circuit
2018-04-27 21:1050m60
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

The Original VO2
Volcano Circuit CCW
2018-04-27 22:1056m64
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

8 Minute Anaerobic 30/30’s
Watopia Flat Route
2018-04-27 22:3057m51
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

VO2 Max Increase #1
Volcano Flat
2018-04-28 00:1557m66
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

Jon's Short Mix
Volcano Circuit CCW
2018-04-28 02:1530m38
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

Cruise Intervals #2
Watopia Flat Route
2018-04-28 03:051h65
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

VO2 Max Increase #1
Volcano Flat
2018-04-28 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

Team DiData Endurance Turbo Pedal Group Workout
Watopia Flat Route
2018-04-28 05:001h38
1.0-5.0 W/kg

DD4Q(Endurance) - Turbo Pedal

Workout overview

Duration: 1h

Stress points: 38

Zone distribution

Z1: 20m

Z2: 40m

Z3: -

Z4: -

Z5: -

Z6: -

33%
67%
0%
0%
0%
0%

Author: CT Team Template (via TrainingPeaks)

This session will help improve your pedalling efficiency and increase your cardiovascular capacity.

The workout should be carried out at your Zone 2 - roughly the power you would maintain on a steady road ride. Not too hard, not too easy.

Carry out 4 x 10 minute blocks with 3 mins recovery.

Each block has two parts, the first 5 minutes is at a relatively low cadence, with the second five minutes forcing the cadence higher whilst keeping the power. Watch your heart rate increase with each change in rpm despite the power staying constant.

View event on zwift.com

High Intensity 5min
Volcano Circuit
2018-04-28 05:1050m60
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

The Original VO2
Watopia Flat Route
2018-04-28 06:1056m64
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

Cruise Intervals #2
Volcano Flat
2018-04-28 07:101h65
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
Volcano Climb
2018-04-28 08:151h54
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

Team DiData Threshold Pushing Group Workout
Watopia Flat Route
2018-04-28 09:001h62
1.0-5.0 W/kg

DD4Q(Threshold) - Threshold Pushing

Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 22m

Z2: 3m

Z3: 3m

Z4: 32m

Z5: -

Z6: -

37%
5%
5%
53%
0%
0%

Author: CT Team Template (via TrainingPeaks)

This session is designed to increase your FTP from below, working predominantly on your aerobic metabolism. In time, your body will become more comfortable at these powers and your FTP will increase.
By the end of the final interval you should be tired and struggling to hold the power, but not at your absolute limit...

View event on zwift.com

Poggio Simulation
Watopia Flat Route
2018-04-28 09:2054m52
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!.

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High Intensity 5min
Volcano Circuit
2018-04-28 11:0050m60
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

Poggio Simulation
Volcano Flat
2018-04-28 12:2554m52
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
Watopia Flat Route
2018-04-28 13:2554m52
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
2018-04-28 14:001h50
0.0-0.0 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.

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Tri-Focused 5x5min 70.3/5min IM Over-Under
Watopia Flat Route
2018-04-28 15:301h 5m70
0.0-0.0 W/kg

5x5min 70.3/5min IM Over-Under

Workout overview

Duration: 1h 5m

Stress points: 70

Zone distribution

Z1: 8m

Z2: 2m

Z3: 30m

Z4: 25m

Z5: -

Z6: -

12%
3%
46%
38%
0%
0%

Author: J.Rapp

This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-04-28 16:2057m66
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

Anaerobic Capacity 1min & 2min
Watopia Flat Route
2018-04-28 17:2054m56
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 Circuit CCW
2018-04-28 18:2054m52
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

The Original VO2
Volcano Flat
2018-04-28 19:0556m64
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

Cruise Intervals #2
Watopia Flat Route
2018-04-28 20:151h65
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

Jon's Mix
Volcano Flat
2018-04-28 21:1554m62
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: 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

Neuromuscular & Anaerobic Capacity
Volcano Circuit
2018-04-28 23:101h 2m69
1.0-5.0 W/kg

Zwift Women's Week With Leah Thorvilson: Anaerobic Capacity

Workout overview

Duration: 1h 2m 15s

Stress points: 69

Zone distribution

Z1: 27m

Z2: 5m

Z3: 7m

Z4: 12m

Z5: -

Z6: 11m

43%
8%
11%
19%
0%
18%

Author: Kevin Poulton

Neuromuscular + AC #3
A challenging session that requires completing race-like intervals, involving efforts of Anaerobic Capacity, Sweet Spot and neuromuscular power.

5 x 5min 15sec intervals will see you put through a range of top end power.

View event on zwift.com

High Intensity 5min
Volcano Circuit CCW
2018-04-29 00:2050m60
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
Watopia Flat Route
2018-04-29 01:3056m64
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

13min Progressive Climb
Volcano Climb
2018-04-29 02:201h 3m66
0.0-0.0 W/kg

13min Progressive 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

3 climbs of 13 minutes in duration today, but each one is climbed using a different cadence. But 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. Culminating with 1 min above threshold at the top of the climb.

Position yourself on the bike as you would on a long climb.

View event on zwift.com

VO2 Max Increase #1
Volcano Flat
2018-04-29 03:2057m66
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

AC + Sweet Spot #1
Volcano Flat
2018-04-29 04:201h 2m74
1.0-5.0 W/kg

AC + Sweet Spot #1

Workout overview

Duration: 1h 2m

Stress points: 74

Zone distribution

Z1: 31m

Z2: 6m

Z3: 3m

Z4: 12m

Z5: -

Z6: 11m

50%
9%
5%
19%
0%
17%

Author: Kevin Poulton

The aim today is to both work on your Anaerobic Capacity, and to also improve your aerobic efficiency.

We do this by completing 5 x 2min AC intervals, before finishing with a 10min Sweet Spot effort. By depleting your carbohydrate stores with the AC intervals, the 10min Sweet Spot effort may not be as comfortable as it should be!

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Sprint Leadouts
Volcano Circuit
2018-04-29 05:2046m44
1.0-5.0 W/kg

Rowe & King's 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.

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RELENTLESS – Peaks Sports & INC Sweet Spot with the Grasshopper
Three Sisters
2018-04-29 06:352h 41m162
1.0-5.0 W/kg

Innovation Sweet Spot 4x30

Workout overview

Duration: 2h 41m

Stress points: 162

Zone distribution

Z1: 36m

Z2: -

Z3: 2h 5m

Z4: -

Z5: -

Z6: -

22%
0%
78%
0%
0%
0%

Author: Andy Jackson

4 x 30 minute sweet spot sets

View event on zwift.com

AC Intervals #1
Volcano Flat
2018-04-29 06:4057m59
1.0-5.0 W/kg

AC Intervals #1

Workout overview

Duration: 56m 30s

Stress points: 59

Zone distribution

Z1: 35m

Z2: 6m

Z3: -

Z4: 5m

Z5: -

Z6: 11m

62%
10%
0%
9%
0%
20%

Author: Kevin Poulton

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

Not only is it important to increase your ability to produce short, high powered efforts, so to is the importance of being able to repeat these efforts with little recovery.

In today's session the efforts get shorted, but the power increases.

View event on zwift.com

30/30 Anaerobic #2
Watopia Flat Route
2018-04-29 07:201h60
1.0-5.0 W/kg

30/30 Anaerobic #2

Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 30m

Z2: 11m

Z3: 1m

Z4: 5m

Z5: 12m

Z6: 1m

51%
18%
2%
8%
20%
1%

Author: Kevin Poulton

After completing a warm up that includes some high rpm sprints and a 5min threshold effort, the main sets today include 12 x 30sec efforts @ 115%FTP with 30sec recovery.

By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts.

The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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Prudential RideLondon Group Workout #6
Volcano Flat
2018-04-29 08:0553m50
1.0-5.0 W/kg

Prudential RideLondon Group Workout #6

Workout overview

Duration: 53m

Stress points: 50

Zone distribution

Z1: 19m

Z2: 14m

Z3: -

Z4: 20m

Z5: -

Z6: -

36%
27%
0%
38%
0%
0%

Author: Kevin Poulton

Welcome to week 6 of the Prudential RideLondon Group Workout Series.

Prudential RideLondon is the world’s greatest festival of cycling, with more than 100,000 cyclists expected to participate during the weekend of 28-29 July 2018. Follow our exclusive training plans and join us in this group workout series as we help you achieve your best and enjoy riding your bike.

Today's session is taken from the Prudential RideLondon 46 training plan, which is in-game alongside plans for the 100 and 19. This workout lasts 53 minutes and contains two 12 minute intervals, consisting of 3 minute hard riding with 1 minute of active recovery in between. Active recovery means that you still need to press on the pedals. Training like this will promote faster recovery after efforts and will help you tackle the next hill on your next ride.

Remember, group workouts take place every Tuesday evening, Thursday morning and Sunday Morning.

Ride On!

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Anaerobic Capacity 1min & 2min
Volcano Circuit
2018-04-29 08:2554m56
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

Tri-Focused 70.3 Ramps
Watopia Flat Route
2018-04-29 09:201h69
1.0-5.0 W/kg

Slowtwitch Indoors: 70.3 Ramps