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[?]
Triple Bumps
Harrogate Circuit Reverse
2019-11-15 19:1541m51
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

ZHCC Friday Workout - Week 7 Two to One III
Tempus Fugit
2019-11-15 19:301h56
1.0-5.0 W/kg

ZHCC WK07 - Two to one III

Workout overview

Duration: 55m 50s

Stress points: 56

Zone distribution

Z1: 39m

Z2: 2m

Z3: -

Z4: -

Z5: -

Z6: 14m

69%
4%
0%
0%
1%
26%

Author: Espresso Performance Coaching

This week we're going to the (VO2)max. You can get a great boost to your aerobic fitness using short intervals in the right way. The intervals might looks short, but they come thick and fast, so don't go thinking this will be easy!

View event on zwift.com

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-15 19:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

Top-End Tuning
2019 UCI Worlds Harrogate Circuit
2019-11-15 20:1044m49
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

Poggio Simulation
Harrogate Circuit Reverse
2019-11-15 21:1054m64
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
Harrogate Circuit Reverse
2019-11-15 22:1056m69
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-15 22:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-15 22:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

3x13min Climbs
2019 UCI Worlds Harrogate Circuit
2019-11-15 23:251h 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

Uphill Battle
Harrogate Circuit Reverse
2019-11-16 00:1556m69
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 00:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 00:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

4x2min Sprint Ramps
Harrogate Circuit Reverse
2019-11-16 01:1055m48
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

Poggio Simulation
2019 UCI Worlds Harrogate Circuit
2019-11-16 02:1554m64
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

Cruise Intervals #1
Harrogate Circuit Reverse
2019-11-16 03:1055m62
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 62

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Triple Bumps
Greater London Flat
2019-11-16 04:1041m51
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

Cruise Intervals #1
Greatest London Flat
2019-11-16 07:1055m62
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 62

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

Run In The Park - Group D
Unknown
2019-11-16 08:00--
7.5-7.5 km/h

Run In The Park - Group D4

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

9.0-9.0 km/h

Run In The Park - Group D2

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

9.0-10.2 km/h

Run in the Park (Group D1)

Workout overview

Distance: 5 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 4000 m

Z5: 1000 m

Z6: 0 m

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

Author: Jon Hancock

5km Progressive run starting at 9.0kph for and increasing by 0.3kph (0.2mph) every km until we reach 4km at 10.2kph (6.4mph). The last 0.2km (0.1m) is a fun sprint. Work/Total distance 5.0km/5.0km. Work/Total time 32min/32min using the following paces (~ are estimated): ;

View event on zwift.com

8.0-8.0 km/h

Run In The Park - Group D3

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

Run In The Park
Unknown
2019-11-16 08:00--
15.4-15.4 km/h

Run In The Park (A)

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

12.0-13.4 km/h

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

10.4-11.4 km/h

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

3x13min Climbs
London Classique
2019-11-16 08:251h 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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 08:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 08:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

Top-End Tuning
London Classique Reverse
2019-11-16 09:2044m49
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 09:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 09:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

4x2min Sprint Ramps
Greater London Flat
2019-11-16 10:0055m48
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

Sprint Leadouts
Greatest London Flat
2019-11-16 11:0046m58
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 11:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 11:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

AJBaucco Coaching Saturday Tempo Workout
Greatest London Flat
2019-11-16 12:251h 15m66
1.0-5.0 W/kg

Tempo 5x5 min Zn2 - 1:15

Workout overview

Duration: 1h 15m

Stress points: 66

Zone distribution

Z1: 31m

Z2: 15m

Z3: 29m

Z4: -

Z5: -

Z6: -

41%
20%
38%
0%
0%
0%

Author: R.Reddy AJBCoach

Tempo - 5 x 5 min Zn2 - 1 hr :15 min

Duration - 1:15

WARM UP

10 min ZnR/Zn1

10 x :30 sec build to Zn3 w/ 1 min easy spin between

MAIN SET

5 x 5 min Zn2 w/ 3 min easy spin between

COOL DOWN

Zn1/ZnR

View event on zwift.com

Poggio Simulation
London Classique
2019-11-16 14:0054m64
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

Run In The Park
Unknown
2019-11-16 14:00--
15.4-15.4 km/h

Run In The Park (A)

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

12.0-13.4 km/h

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

10.4-11.4 km/h

Run In The Park (C)

Workout overview

Distance: 8 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

Run In The Park - Group D
Unknown
2019-11-16 14:00--
9.0-9.0 km/h

Run In The Park - Group D2

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

7.5-7.5 km/h

Run In The Park - Group D4

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

8.0-8.0 km/h

Run In The Park - Group D3

Workout overview

Distance: 5 km

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

Author:

View event on zwift.com

9.0-10.2 km/h

Run in the Park (Group D1)

Workout overview

Distance: 5 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 3000 m

Z5: 2000 m

Z6: 0 m

0%
0%
0%
60%
40%
0%

Author: Jon Hancock

5km Progressive run starting at 9.0kph for and increasing by 0.3kph (0.2mph) every km until we reach 4km at 10.2kph (6.4mph). The last 0.2km (0.1m) is a fun sprint. Work/Total distance 5.0km/5.0km. Work/Total time 31min/31min using the following paces (~ are estimated): ;

View event on zwift.com

3x13min Climbs
Greatest London Flat
2019-11-16 15:201h 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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 15:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

Uphill Battle
Greatest London Flat
2019-11-16 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

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 16:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

4x2min Sprint Ramps
London Classique
2019-11-16 17:2055m48
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 17:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

Triple Bumps
London Classique
2019-11-16 18:1541m51
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

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 18:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

1.0-15.0 km/h

2. 6 x 800 meter Repetitions

Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

Author: Coach Dan Plews

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

View event on zwift.com

ZA Tri 2020 Workout #2: Short Distance Triathlon Power
Sand And Sequoias
2019-11-16 18:301h 1m63
1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

1.0-5.0 W/kg

2. Half-Distance Power Development

Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

Author: Coach Dan Plews

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

View event on zwift.com

Cruise Intervals #1
London Classique
2019-11-16 19:1555m62
1.0-5.0 W/kg

Cruise Intervals #1

Workout overview

Duration: 54m 30s

Stress points: 62

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

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

Author: Kevin Poulton

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

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

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

View event on zwift.com

ZA Tri 2020 Workout #2: 6 x 800m Repeats
11.1 Ocean Blvd
2019-11-16 20:30--
1.0-15.0 km/h

2. 6 x 800 meter Repetitions