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[?]
Monday Run Club
Greater London Flat
2018-09-24 18:308-10 km
12.5-12.5 W/kg

MRC A/B

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 691 m

Z3: 8509 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
7%
85%
8%
0%
0%

Author: Tim Grose

Monday Run Club. Group A/B.

View event on zwift.com

10.0-10.0 W/kg

MRC C/D

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 553 m

Z3: 6647 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
7%
83%
10%
0%
0%

Author: Tim Grose

Monday Run Club. Group C/D.

View event on zwift.com

ZA 2018 Workout #3: Under Ones
Innsbruckring
2018-09-24 19:2057m52
1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

ZA 2018 Workout #4: Intensive Anaerobic
Innsbruckring
2018-09-24 20:2055m38
1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

ZA 2018 Workout #5: Extensive Anaerobic
Innsbruckring
2018-09-24 21:201h 3m54
1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

ZA 2018 Workout #6: Max Aerobic
Innsbruckring
2018-09-24 22:201h58
1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

Monday Run Club
Greater London Flat
2018-09-25 00:008-10 km
12.5-12.5 W/kg

MRC A/B

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 691 m

Z3: 8509 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
7%
85%
8%
0%
0%

Author: Tim Grose

Monday Run Club. Group A/B.

View event on zwift.com

10.0-10.0 W/kg

MRC C/D

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 553 m

Z3: 6647 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
7%
83%
10%
0%
0%

Author: Tim Grose

Monday Run Club. Group C/D.

View event on zwift.com

ZA 2018 Workout #7: Intensive Aerobic
Innsbruckring
2018-09-25 00:2556m47
1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

ZA 2018 Workout #8: Lactate Shuttling
Innsbruckring
2018-09-25 01:2056m59
1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

ZA 2018 Workout #9: Race Day
Innsbruckring
2018-09-25 02:2055m56
1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

ZA 2018 Workout #10: Capacity Reloaded
Innsbruckring
2018-09-25 03:201h 10m77
1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

ZA 2018 Workout #1: Over Ones
Innsbruckring
2018-09-25 04:201h 10m81
1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

ZA 2018 Workout #2: Strength Reloaded
Innsbruckring
2018-09-25 05:201h 12m73
1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

ZA 2018 Workout #3: Under Ones
Innsbruckring
2018-09-25 06:2057m52
1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

ZA 2018 Workout #4: Intensive Anaerobic
Innsbruckring
2018-09-25 06:5055m38
1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

ZA 2018 Workout #5: Extensive Anaerobic
Innsbruckring
2018-09-25 07:201h 3m54
1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

Endurance Lab 844 TT
Innsbruckring
2018-09-25 09:301h 8m67
1.0-5.0 W/kg

Endurance Lab 844 TT

Workout overview

Duration: 1h 7m

Stress points: 67

Zone distribution

Z1: 27m

Z2: 6m

Z3: -

Z4: 26m

Z5: 8m

Z6: -

40%
9%
0%
39%
12%
0%

Author: Endurance Lab

This workout is designed to prepare you for Time Trials and it is also beneficial for building muscular endurance. It can be done indoors or outdoors.

4x8 min TT efforts (2 min @105% of FTP, then settling in @90% of FTP), 4 min rest between intervals.

Copyright: Endurance Lab

View event on zwift.com

ZA 2018 Workout #6: Max Aerobic
Innsbruckring
2018-09-25 11:051h58
1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

ZA 2018 Workout #7: Intensive Aerobic
Innsbruckring
2018-09-25 12:3556m47
1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

ZA 2018 Workout #8: Lactate Shuttling
Innsbruckring
2018-09-25 14:0056m59
1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

ZA 2018 Workout #9: Race Day
Innsbruckring
2018-09-25 15:0555m56
1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

GC Coaching's #8
Innsbruckring
2018-09-25 16:001h50
1.0-5.0 W/kg

GC Coaching's #8

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 34m

Z2: 13m

Z3: -

Z4: 1m

Z5: 13m

Z6: -

56%
22%
0%
1%
22%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-3x (2 minutes Z5 (115%), with 3 minutes easy between.
-10 minutes Z2 (65%).
-Then repeat, 3x (2 minutes Z5 (115%), with 3 minutes easy between.
———
COOL DOWN:
-5 minutes Z1 gradually reducing from 50% to 25%.

View event on zwift.com

ZA 2018 Workout #10: Capacity Reloaded
Innsbruckring
2018-09-25 16:201h 10m77
1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

The Mighty-Chondria With Rowe & King Coach Ryan Bevis
Innsbruckring
2018-09-25 17:2040m57
1.0-5.0 W/kg

The Mighty-Chondria

Workout overview

Duration: 40m

Stress points: 57

Zone distribution

Z1: 27m

Z2: 1m

Z3: 6m

Z4: -

Z5: -

Z6: 5m

67%
4%
16%
1%
0%
13%

Author: R.Bevis (Rowe & King)

View event on zwift.com

ZA 2018 Workout #1: Over Ones
Innsbruckring
2018-09-25 18:001h 10m81
1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

ZA 2018 Workout #2: Strength Reloaded
Innsbruckring
2018-09-25 19:401h 12m73
1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

ZA 2018 Workout #3: Under Ones
Innsbruckring
2018-09-25 20:1557m52
1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

ZA 2018 Workout #4: Intensive Anaerobic
Innsbruckring
2018-09-25 21:0055m38
1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

ZA 2018 Workout #5: Extensive Anaerobic
Innsbruckring
2018-09-25 21:551h 3m54
1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

Slowtwitch Indoors: 70.3 Ramps
Innsbruckring
2018-09-25 23:001h69
1.0-5.0 W/kg

Slowtwitch Indoors: 70.3 Ramps

Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 17m

Z2: 8m

Z3: 26m

Z4: 2m

Z5: 3m

Z6: 4m

28%
13%
43%
4%
5%
6%

Author: J.Rapp

View event on zwift.com

ZA 2018 Workout #6: Max Aerobic
Innsbruckring
2018-09-26 00:551h58
1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

ZA 2018 Workout #7: Intensive Aerobic
Innsbruckring
2018-09-26 02:1556m47
1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

ZA 2018 Workout #8: Lactate Shuttling
Innsbruckring
2018-09-26 03:3056m59
1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

1.0-5.0 W/kg

8. Lactate Shuttling

Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Author: Zwift Academy Coaches

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

View event on zwift.com

ZA 2018 Workout #9: Race Day
Innsbruckring
2018-09-26 04:1055m56
1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

1.0-5.0 W/kg

9. Race Day

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Author: Zwift Academy Coaches

Being able to produce short, high power efforts during a race improves your chances of winning.

These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.

Today we simulate attacking in racing and going to the line!

View event on zwift.com

ZA 2018 Workout #10: Capacity Reloaded
Innsbruckring
2018-09-26 05:001h 10m77
1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

1.0-5.0 W/kg

10. Capacity Reloaded

Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

Author: Zwift Academy Coaches

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

View event on zwift.com

ZA 2018 Workout #1: Over Ones
Innsbruckring
2018-09-26 06:001h 10m81
1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

1.0-5.0 W/kg

1. Over Ones

Workout overview

Duration: 1h 10m

Stress points: 81

Zone distribution

Z1: 9m

Z2: 33m

Z3: -

Z4: 14m

Z5: 9m

Z6: 5m

14%
46%
0%
20%
13%
7%

Author: Zwift Academy Coaches

Welcome to the 2018 Zwift Academy. This first workout is a high intensity session looking at your ability to produce quality race efforts over 1 minute in duration.

There is ample recovery between the intervals, so you will be able to produce your best efforts for the target duration.

View event on zwift.com

ZA 2018 Workout #2: Strength Reloaded
Innsbruckring
2018-09-26 06:501h 12m73
1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

1.0-5.0 W/kg

2. Strength Reloaded

Workout overview

Duration: 1h 12m

Stress points: 73

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

Author: Zwift Academy Coaches

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

View event on zwift.com

ZA 2018 Workout #3: Under Ones
Innsbruckring
2018-09-26 07:3057m52
1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

1.0-5.0 W/kg

3. Under Ones

Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

Author: Zwift Academy Coaches

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!

The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.

If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

View event on zwift.com

ZA 2018 Workout #4: Intensive Anaerobic
Innsbruckring
2018-09-26 08:3055m38
1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

1.0-5.0 W/kg

4. Intensive Anaerobic

Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

Author: Zwift Academy Coaches

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.

Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.

To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

View event on zwift.com

ZA 2018 Workout #5: Extensive Anaerobic
Innsbruckring
2018-09-26 10:101h 3m54
1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

1.0-5.0 W/kg

5. Extensive Anaerobic 1min

Workout overview

Duration: 1h 3m

Stress points: 54

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

Author: Zwift Academy Coaches

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.

There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

View event on zwift.com

ZA 2018 Workout #6: Max Aerobic
Innsbruckring
2018-09-26 10:501h58
1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

1.0-5.0 W/kg

6. Max Aerobic

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 34m

Z2: 3m

Z3: 5m

Z4: 6m

Z5: 12m

Z6: 1m

56%
4%
8%
10%
20%
2%

Author: Zwift Academy Coaches

As the name suggests, maximal aerobic intervals are high intensity efforts where the majority (not all) of the power produced comes from aerobic energy pathways.

Generally, athletes who excel in this area are able to climb and Time Trial well. On its own, max aerobic interval training is an effective method to increase fitness. However, max aerobic power is also a good indication of an athletes potential.

In today's session we focus on 4min max aerobic efforts. You will be guided through the early intervals before completing a 4min 'best effort' to complete the set.

View event on zwift.com

ZA 2018 Workout #7: Intensive Aerobic
Innsbruckring
2018-09-26 11:5056m47
1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

1.0-5.0 W/kg

7. Intensive Aerobic

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 25m

Z2: 8m

Z3: 14m

Z4: 5m

Z5: 4m

Z6: -

44%
14%
26%
9%
7%
0%

Author: Zwift Academy Coaches

Intensive aerobic efforts are generally performed just above threshold power. They are hard intervals that are completed with less than 5min recovery.

Being a long aerobic effort, they also require good pacing.

Today's session aims to see you produce your best 10min power. But first, we will some perform intervals that help you better judge your target power for 10min.

View event on zwift.com

ZA 2018 Workout #8: Lactate Shuttling
Innsbruckring
2018-09-26 13:1556m59
1.0-5.0 W/kg

8. Lactate Shuttling