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[?]
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
3min @ 85rpm, from 55 to 35% FTP
Macro to Micro
France: Douce France
59m77
25min from 69 to 89% of 10k pace13min 20sec @ 79% of 10k pace3min 20sec @ 79% of 10k pace4x 1min 20sec @ 100% FTP,
2min @ 78% FTP
6min 40sec @ 75% of 10k pace8x 1min 41sec @ 110% FTP,
1min 40sec @ 40% FTP
6min 40sec @ 75% of 10k pace16min 40sec @ 92% of 10k pace6min 40sec from 85 to 65% of 10k pace
PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: Italian Villas Circuit
48m-
5min from 25 to 80% FTP1min @ 50% FTP15sec free ride2min 45sec @ 50% FTP3min free ride6min @ 50% FTP12min free ride2min from 65 to 25% FTP
AusCycling Talent Identification
Watopia: Flat Route
32m26
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
10min from 50 to 80% FTP5min @ 50% FTP12min free ride20min @ 50% FTP5min free ride8min from 50 to 25% FTP
Red Bull Junior Brothers Workout
Watopia: Road to Sky
1h42
10min from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP
2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
4min from 75 to 25% FTP
Orange Unicorn Lite
France: Douce France
31m105
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
5min from 25 to 75% of 1mi pace5min @ 100% of 5k pace4min @ 110% of 1mi pace3min @ 120% of 1mi pace2min @ 135% of 1mi pace1min @ 151% of 1mi pace2min @ 136% of 1mi pace3min @ 122% of 1mi pace4min @ 110% of 1mi pace5min @ 100% of 1mi pace5min from 75 to 25% of 1mi pace
Triathlon Australia - Sprint Triathlon Workout
Watopia: May Field
5 km-
5min @ 50% FTP5min @ 65% FTP5min @ 80% FTP5min @ 50% FTP24min @ 60rpm, 78% FTP3min @ 55% FTP12min @ 85% FTP5min @ 55% FTP6min @ 93% FTP15min @ 60% FTP5min from 55 to 35% FTP
SantiTreinos GroupWorkout
Scotland: The Muckle Yin
1h 30m81
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride5min from 65 to 35% FTP
RCC Global Club Ride
Watopia: Road to Ruins
50m46
7min from 50 to 80% FTP1min @ 86% FTP1min @ 57% FTP1min @ 86% FTP1min @ 57% FTP1min @ 86% FTP1min @ 57% FTP1min @ 86% FTP1min @ 57% FTP3min from 85 to 107% FTP2min @ 57% FTP3min from 85 to 107% FTP2min @ 57% FTP3min from 85 to 107% FTP2min @ 57% FTP3min from 85 to 107% FTP2min @ 57% FTP2min @ 60% FTP3min @ 75rpm, from 85 to 107% FTP2min @ 57% FTP3min @ 75rpm, from 85 to 107% FTP2min @ 57% FTP3min @ 75rpm, from 85 to 107% FTP2min @ 57% FTP3min @ 75rpm, from 85 to 107% FTP2min @ 57% FTP2min @ 60% FTP4min @ 99% FTP4min from 65 to 50% FTP
Cadence Ramps & Flat Threshold - Power2Tri Endurance
Watopia: Coast Crusher
1h 7m75
4min @ 40% FTP3min @ 50% FTP3min @ 60% FTP3min @ 70% FTP2min @ 80% FTP2min @ 40% FTP4x 20sec @ 120% FTP,
40sec @ 40% FTP
2min @ 40% FTP10min @ 90% FTP4min @ 95% FTP4min @ 45% FTP10min @ 90% FTP4min @ 95% FTP5min @ 45% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 45% FTP7min @ 85% FTP3min @ 90% FTP3min @ 45% FTP7min @ 85% FTP3min @ 90% FTP3min @ 45% FTP7min @ 85% FTP3min @ 90% FTP3min @ 45% FTP3x 2min @ 90% FTP,
1min @ 40% FTP
4min @ 40% FTP
Coeur Velo Weekly Interval Session
Watopia: Tempus Fugit
2h124
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
10min @ 90rpm, from 40 to 70% FTP5x 30sec @ 95rpm, 160% FTP,
3min @ 85rpm, 60% FTP
5min @ 85rpm, 40% FTP5x 30sec @ 95rpm, 160% FTP,
3min @ 85rpm, 60% FTP
10min @ 80rpm, from 50 to 30% FTP
CRYO-GEN Power Tuesday Group Ride
Scotland: The Muckle Yin
1h65
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
5min from 50 to 70% FTP1min @ 55% FTP5min @ 70% FTP1min @ 55% FTP10x 1min 30sec @ 105rpm, 88% FTP,
1min 30sec @ 90rpm, 73% FTP
1min @ 55% FTP10min @ 80% FTP5min @ 50% FTP
Mt. Fuji Dojo Series Group Workout
Watopia: Tempus Fugit
55m-1h57
15min from 45 to 65% FTP4x 30sec @ 50% FTP,
30sec @ 90% FTP
1min @ 50% FTP3x 3min @ 63rpm, 90% FTP,
1min 30sec @ 85rpm, 50% FTP
3min @ 80% FTP3min @ 82% FTP3min @ 84% FTP3min @ 88% FTP3min @ 90% FTP5min @ 50% FTP3x 3min @ 63rpm, 90% FTP,
1min 30sec @ 85rpm, 50% FTP
3min @ 80% FTP3min @ 82% FTP3min @ 84% FTP3min @ 88% FTP3min @ 90% FTP8min from 60 to 40% FTP
NVDM Coaching Group Workout
Watopia: Tempus Fugit
1h 30m88
10min from 50 to 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 115rpm, from 104 to 120% FTP3min from 60 to 25% FTP
Spaded Sweetie
France: R.G.V.
44m74
400 m @ 42% of 10k pace600 m @ 46% of 10k pace1000 m @ 50% of 10k pace1000 m @ 54% of 10k pace1000 m @ 58% of 10k pace200 m @ 67% of 10k pace
Film My Run 500 with NoblePro
Scotland: City and the Sgurr
4.2 km-
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride5min from 65 to 35% FTP
RCC Global Club Ride
France: Petit Boucle
45m46
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP
4x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP
5min @ 85rpm, from 65 to 40% FTP
Bonbon
France: R.G.V.
40m52
10min from 49 to 84% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace5min from 69 to 50% of 1mi pace
ZLDR Speed Session
Paris: Champs-Élysées
35m-
7min from 40 to 60% FTP2min @ 95% FTP1min @ 50% FTP1min @ 105% FTP1min @ 50% FTP1min @ 105% FTP1min @ 50% FTP1min @ 110% FTP1min @ 50% FTP1min @ 110% FTP3min @ 50% FTP1x 8min @ 95% FTP,
2min @ 105% FTP
3min @ 55% FTP1x 8min @ 95% FTP,
2min @ 105% FTP
3min @ 55% FTP1x 4min @ 95% FTP,
2min @ 105% FTP
8min from 55 to 35% FTP
Lance Watson's Champion Intervals
Richmond: The Fan Flats
1h72
10min from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP
2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
4min from 75 to 25% FTP
ZZRC Cardio Workout
France: Ven-Top
1h 30m105
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
The Grind Finale
France: Douce France
49m37
5min from 40 to 85% FTP4x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
Best Buddies Challenge - Tuesday Tuneup
Watopia: Tempus Fugit
50m66
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
9min @ 90rpm, from 50 to 80% FTP3min @ 90rpm, 55% FTP2x 2min @ 100rpm, 85% FTP,
3min @ 85rpm, 55% FTP
2min @ 90rpm, 105% FTP30sec @ 100rpm, 130% FTP3min @ 90rpm, 65% FTP2min @ 90rpm, 105% FTP30sec @ 100rpm, 130% FTP3min @ 90rpm, 65% FTP2x 5min @ 100rpm, 103% FTP,
2min @ 85rpm, 55% FTP
8min free ride5min @ 90rpm, from 65 to 45% FTP
Team Challenge for Crohn's & Colitis Ride
Innsbruck: Achterbahn
1h68
10min @ 85rpm, from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP
3min from 50 to 25% FTP
Uphill Battle
France: Douce France
56m69
10min from 65 to 80% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 100% of 1mi pace2min @ 50% of MM pace4min @ 110% of 1mi pace2min @ 50% of MM pace
Dusk Patrol Run
Watopia: Tick Tock
1h-
4min from 25 to 100% FTP3min @ 60% FTP4x 1min @ 50% FTP,
1min 30sec @ 105% FTP
4x 1min 30sec @ 105% FTP,
1min @ 50% FTP
3min 30sec @ 60% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP3min 30sec @ 60% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP3min @ 60% FTP
Les Workouts 5.W.4.T - FTP courte duree 2
Watopia: Going Coastal
1h 15m75
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
VO2 Max -3 Minute
France: R.G.V.
55m63
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
7min from 40 to 75% FTP5min @ 80% FTP3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
4min @ 40% FTP3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
5min @ 40% FTP3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
3x 30sec @ 150% FTP,
30sec @ 20% FTP
10min from 75 to 25% FTP
TEAM ITALY HIGH INTENSITY AND STRENGTH INCREASE WORKOUT SERIES by Ferroni
Crit City: Downtown Dolphin
50m88
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP10sec @ 150% FTP1min @ 75% FTP10sec @ 200% FTP1min @ 75% FTP10sec @ 250% FTP4min @ 60% FTP10min from 65 to 89% FTP3min from 70 to 30% FTP
TEAM VEGAN Seitan's Workout
Scotland: Glasgow Crit Circuit
44m38
7min 30sec from 45 to 65% FTP3min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
4min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
3min 30sec @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
9min 26sec from 65 to 35% FTP
Cocorico Workouts – Bikes France
Watopia: Dust In The Wind
1h63
5min from 43 to 63% FTP1min @ 80% FTP1min @ 90% FTP1min @ 100% FTP2min @ 45% FTP1min @ 80% FTP1min @ 90% FTP1min @ 100% FTP3min @ 45% FTP6x 20sec @ 215% FTP,
1min 40sec @ 25% FTP
8min @ 45% FTP5x 20sec @ 215% FTP,
1min 40sec @ 25% FTP
6min @ 45% FTP4x 20sec @ 215% FTP,
1min 40sec @ 25% FTP
Rocacorba Collective & Camp Spain : Women's Only Workout
Watopia: The Magnificent 8
1h73
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP10sec @ 150% FTP1min @ 75% FTP10sec @ 200% FTP1min @ 75% FTP10sec @ 250% FTP4min @ 60% FTP10min from 65 to 89% FTP3min from 70 to 30% FTP
TEAM VEGAN Seitan's Workout
Scotland: Glasgow Crit Circuit
44m38
7min 30sec from 45 to 65% FTP3min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
4min @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
3min 30sec @ 65% FTP7x 45sec @ 112% FTP,
48sec @ 50% FTP
9min 26sec from 65 to 35% FTP
Cocorico Workouts – Bikes France
Watopia: Dust In The Wind
1h63
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride5min from 65 to 35% FTP
RCC Global Club Ride
London: Surrey Hills
45m46
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
5min @ 85rpm, from 65 to 40% FTP
VO2 Max 40/20
France: R.G.V.
48m53
10min from 50 to 80% FTP5min @ 50% FTP12min free ride20min @ 50% FTP5min free ride8min from 50 to 25% FTP
Red Bull Junior Brothers Workout
Watopia: Road to Sky
1h42
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
5min @ 85rpm, from 65 to 40% FTP
VO2 Max 40/20
France: R.G.V.
48m53
10min from 50 to 80% FTP5min @ 50% FTP12min free ride20min @ 50% FTP5min free ride8min from 50 to 25% FTP
Red Bull Junior Brothers Workout
Watopia: Road to Sky
1h42
3min @ 90rpm, from 45 to 65% FTP1min @ 95rpm, 60% FTP1min @ 100rpm, 65% FTP1min @ 105rpm, 75% FTP45sec @ 110rpm, 90% FTP15sec @ 125rpm, 100% FTP3min @ 85rpm, 45% FTP1min @ 65rpm, 100% FTP4min @ 55rpm, 95% FTP1min @ 65rpm, 100% FTP4min @ 85rpm, 45% FTP4min @ 60rpm, 102% FTP4min @ 85rpm, 45% FTP3x 1min @ 55rpm, 98% FTP,
1min @ 60rpm, 102% FTP
4min @ 85rpm, 45% FTP3min @ 55rpm, 105% FTP3min @ 85rpm, 45% FTP1min @ 55rpm, 93% FTP1min @ 60rpm, 96% FTP1min @ 55rpm, 98% FTP1min @ 55rpm, 99% FTP1min @ 60rpm, 106% FTP1min @ 70rpm, 108% FTP2min @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP2min @ 85rpm, 45% FTP2min @ 85rpm, 45% FTP2min @ 85rpm, from 55 to 35% FTP
Hotchillee WOT (Watts on Tuesday)
Watopia: Road to Sky
1h68
8min from 40 to 80% FTP3min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP5min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP5min @ 55% FTP2min @ 90% FTP1min @ 102% FTP4min @ 90% FTP1min @ 102% FTP2min @ 90% FTP4min from 65 to 45% FTP
Wahooligan Official Group Workout
Watopia: Canopies and Coastlines
55m62
400 m @ 42% of 10k pace600 m @ 46% of 10k pace1000 m @ 50% of 10k pace1000 m @ 54% of 10k pace1000 m @ 58% of 10k pace200 m @ 67% of 10k pace
Film My Run 500 with NoblePro
New York: Park To Peak
4.2 km-
10min from 49 to 84% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace1min @ 85% of 1mi pace1min @ 45% of 1mi pace2min @ 85% of 1mi pace1min @ 45% of 1mi pace5min from 69 to 50% of 1mi pace
ZLDR James Smith Speed Session
Watopia: May Field
35m-
4min 30sec from 65 to 85% FTP30sec @ 75% FTP5x 30sec @ 85% FTP,
30sec @ 55% FTP
2min @ 75% FTP6x 5min @ 100% FTP,
1min @ 55% FTP
7min @ 75% FTP5min from 55 to 35% FTP
Oxygenaddict Triathlon Power Hour
Watopia: Mountain Route
1h78
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP
5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
Amalgam
France: R.G.V.
51m63
10min from 25 to 75% FTP2min 30sec @ 50% FTP4x 1min @ 108% FTP,
4min @ 50% FTP
6min @ 81% FTP6min 30sec from 75 to 25% FTP
Dowsett's TT Tips
Watopia: Tempus Fugit
45m35
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 55% FTP
Arise
France: R.G.V.
52m61
5min from 40 to 75% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP1x 30sec @ 105rpm, 125% FTP,
6min 30sec @ 90rpm, 90% FTP
3min @ 90rpm, 65% FTP1x 30sec @ 105rpm, 125% FTP,
6min 30sec @ 90rpm, 90% FTP
3min @ 90rpm, 65% FTP1x 30sec @ 105rpm, 125% FTP,
6min 30sec @ 90rpm, 90% FTP
5min from 65 to 40% FTP
Mt. Fuji Dojo Series Morining Workout Asa-Geiko
Watopia: Tempus Fugit
35m-45m47
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
8min 25sec from 55 to 75% FTP1min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min @ 55% FTP1min from 60 to 75% FTP20sec @ 110% FTP2min 20sec @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP2min @ 55% FTP30sec @ 81% FTP2min 15sec @ 95% FTP1min 10sec @ 85% FTP15sec @ 115% FTP1min from 60 to 85% FTP20sec @ 125% FTP1min @ 50% FTP20sec @ 125% FTP2min 5sec @ 50% FTP
Triathletes on Zwift Tuesday High Intensity Workout
France: Casse-Pattes
1h 4m61
10min from 40 to 70% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 100rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 70rpm, 80% FTP,
1min @ 100rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
2min @ 85rpm, 65% FTP4min @ 95rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 75rpm, 70% FTP4min @ 75rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 95rpm, 70% FTP12min from 90 to 60% FTP2min @ 65rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 95rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 65rpm, 75% FTP6x 1min @ 100rpm, 75% FTP,
1min @ 60rpm, 75% FTP
3min @ 50% FTP
Summit City Zwift League Endurance Ride
Watopia: Big Flat 8
1h 30m90
4min from 25 to 100% FTP3min @ 60% FTP4x 1min @ 50% FTP,
1min 30sec @ 105% FTP
4x 1min 30sec @ 105% FTP,
1min @ 50% FTP
3min 30sec @ 60% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP3min 30sec @ 60% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP1min 30sec free ride1min @ 50% FTP3min @ 60% FTP
Les Workouts 5.W.4.T - FTP courte duree 2
Watopia: Going Coastal
1h 15m75
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
6min from 35 to 95% FTP2min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride3min @ 50% FTP3x 20sec @ 110% FTP,
1min 40sec @ 76% FTP
1min free ride5min from 65 to 35% FTP
RCC Global Club Ride
London: London Loop
45m46
400 m @ 42% of 10k pace600 m @ 46% of 10k pace1000 m @ 50% of 10k pace1000 m @ 54% of 10k pace1000 m @ 58% of 10k pace200 m @ 67% of 10k pace
Film My Run 500 with NoblePro
New York: Park To Peak
4.2 km-
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
3min from 50 to 25% FTP
Escalation
France: R.G.V.
55m59
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 102% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
Turn It Up Tuesdays
Watopia: 5K Loop
7.2 km-
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
3min @ 90rpm, 50% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 103% FTP2min @ 85rpm, 50% FTP2min @ 90rpm, 110% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 85% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 110% FTP1min @ 85rpm, 50% FTP8x 2min @ 95rpm, 103% FTP,
1min 30sec @ 85rpm, 65% FTP
5min @ 85rpm, 50% FTP
Lactate Shuttle
France: R.G.V.
57m70
15min @ 65% FTP15min @ 78% FTP7min @ 55% FTP15min @ 78% FTP15min @ 65% FTP
ZTPL Cycling Club Good Morning Workout
Watopia: Zwift Bambino Fondo 2022
1h 8m56
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 100rpm, 120% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 85rpm, 55% FTP30sec @ 100rpm, 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
3min @ 85rpm, from 55 to 35% FTP
Macro to Micro
France: R.G.V.
59m77
5min @ 90rpm, from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 85rpm, 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
4min from 75 to 25% FTP
Orange Unicorn
France: Douce France
51m58
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Hustle & Flow | Fitness Jumpstart | Zwift Women's Training Club
France: Casse-Pattes
45m56
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
10min from 58 to 78% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP4min from 55 to 35% FTP
Mountain Massif structured training - Threshold Sandwich
Watopia: Tempus Fugit
1h65
4min from 48 to 68% FTP1min 30sec @ 40% FTP5min @ 80% FTP1min @ 40% FTP5min @ 83% FTP1min @ 40% FTP5min @ 87% FTP1min @ 40% FTP30sec @ 133% FTP2min @ 94% FTP1min 30sec @ 60% FTP30sec @ 133% FTP2min @ 94% FTP1min 30sec @ 60% FTP30sec @ 133% FTP2min @ 94% FTP1min 30sec @ 60% FTP30sec @ 133% FTP2min @ 94% FTP1min 30sec @ 60% FTP30sec @ 133% FTP2min @ 94% FTP3min 30sec from 50 to 30% FTP
Le Col Cycling Club Community Sessions
Watopia: Tick Tock
45m53
33min 20sec from 70 to 84% of 10k pace2x 1min 40sec @ 107% of 10k pace,
6min 40sec @ 76% of 10k pace
5x 10min @ 100% of 10k pace,
6min 40sec @ 93% of 10k pace
2x 10min @ 103% of 10k pace,
6min 40sec @ 97% of 10k pace
16min 40sec from 80 to 80% of 10k pace
Workout Wednesday Run
Watopia: Chili Pepper
7-11 km-
8min from 25 to 75% FTP1min @ 50% FTP4x 15sec @ 115% FTP,
1min 45sec @ 76% FTP
4min @ 50% FTP4x 20sec @ 112% FTP,
1min 40sec @ 76% FTP
4min @ 50% FTP4x 30sec @ 108% FTP,
1min 30sec @ 76% FTP
4min from 65 to 25% FTP
Rowe & King - Wednesday Wake-up
Innsbruck: Innsbruckring
45m41
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 58rpm, from 104 to 120% FTP5min 45sec from 75 to 25% FTP
Spaded Sweetie
France: Douce France
1h75
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
10min from 50 to 80% FTP5min @ 50% FTP12min free ride20min @ 50% FTP5min free ride8min from 50 to 25% FTP
Red Bull Junior Brothers Workout
Watopia: Road to Sky
1h42
5min @ 90rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP
4x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP
5min @ 85rpm, from 65 to 40% FTP
Bonbon
France: R.G.V.
40m52
8min from 65 to 80% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min @ 65% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
CRYO-GEN & ZLDR Wednesday Workout RUN
Makuri Islands: Castle Crit Run
30m-
6min from 45 to 95% FTP2x 1min @ 110rpm, 80% FTP,
1min @ 80rpm, 55% FTP
1min @ 65% FTP3x 2min @ 97% FTP,
1min @ 110% FTP
5min @ 65% FTP2x 3min @ 97% FTP,
2min @ 110% FTP
6min @ 65% FTP3x 2min @ 97% FTP,
2min @ 110% FTP
6min from 65 to 40% FTP
Team Italy Workout Series by Manuel Ferrari
Watopia: Tempus Fugit
1h 5m82
15min from 25 to 75% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP
5min @ 60% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP
5min @ 60% FTP4x 2min @ 88% FTP,
30sec @ 110% FTP
5min from 70 to 25% FTP
RT Performance Sweet Spot Attack Wednesday Group Workout
Watopia: Tick Tock
1h66
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
8min from 65 to 80% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min @ 65% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
CRYO-GEN & ZLDR Wednesday Workout RUN
Makuri Islands: Castle Crit Run
30m-
33min 20sec from 70 to 84% of 10k pace2x 1min 40sec @ 107% of 10k pace,
6min 40sec @ 76% of 10k pace
5x 10min @ 100% of 10k pace,
6min 40sec @ 93% of 10k pace
2x 10min @ 103% of 10k pace,
6min 40sec @ 97% of 10k pace
16min 40sec from 80 to 80% of 10k pace
Workout Wednesday Run
Watopia: Chili Pepper
7-11 km-
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP4min @ 40% FTP10x 30sec @ 65rpm, 90% FTP,
30sec @ 100rpm, 40% FTP
3min from 40 to 105% FTP30sec @ 65rpm, 115% FTP5min from 55 to 25% FTP
The Grind Finale
France: Douce France
49m37
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
6min from 45 to 65% FTP3x 10sec @ 150% FTP,
1min @ 64% FTP
2min @ 75% FTPover/under 15min @ 95/65rpm, 85% FTP4min 30sec @ 50% FTP6x 2min @ 88% FTP,
20sec @ 120% FTP
30sec @ 109% FTP5min @ 50% FTP6x 2min @ 88% FTP,
20sec @ 120% FTP
30sec @ 109% FTP4min 30sec @ 50% FTPover/under 15min @ 65/95rpm, 85% FTP6min from 65 to 45% FTP
Team I Race Like A Girl Workout
Watopia: The Magnificent 8
1h 30m104
10min @ 85rpm, from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP
3min from 50 to 25% FTP
Uphill Battle
France: R.G.V.
56m69
3min @ 85rpm, 50% FTP4x 10sec @ 100rpm, 150% FTP,
50sec @ 90rpm, 50% FTP
3min @ 85rpm, from 60 to 75% FTP3min @ 85rpm, 50% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP5min @ 85rpm, 50% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP30sec @ 100rpm, from 106 to 120% FTP3min 30sec @ 90rpm, from 76 to 90% FTP3min from 70 to 45% FTP
Mt. Fuji Dojo Series Group Workout
Watopia: Tempus Fugit
53m-55m57
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
33min 20sec from 70 to 84% of 10k pace2x 1min 40sec @ 107% of 10k pace,
6min 40sec @ 76% of 10k pace
5x 10min @ 100% of 10k pace,
6min 40sec @ 93% of 10k pace
2x 10min @ 103% of 10k pace,
6min 40sec @ 97% of 10k pace
16min 40sec from 80 to 80% of 10k pace
Workout Wednesday Run
Watopia: Chili Pepper
7-11 km-
8min @ 85rpm, from 45 to 70% FTP1min @ 85rpm, 50% FTP1min @ 100rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, 105% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 108% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 112% FTP1min @ 85rpm, 50% FTP4min @ 85rpm, 65% FTP1min @ 85rpm, 50% FTP3min @ 95rpm, 115% FTP5min @ 85rpm, 50% FTP
VO2 Max -3 Minute
France: Douce France
55m63
5min from 63 to 83% of 10k pace5min @ 76% of 10k pace4min @ 80% of 10k pace1min @ 80% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace1min @ 80% of 10k pace3min @ 104% of 10k pace2min @ 80% of 10k pace2min @ 88% of 10k pace2min @ 75% of 10k pace2min @ 75% of 10k pace1min from 85 to 65% of 10k pace
PAOLO BARBERA & SCANNELLATORI SERIALI WORKOUT
Watopia: May Field
52m-
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
10min from 65 to 75% of MM pace30min @ 75% of MM pace5min from 75 to 65% of MM pace
USAT Social Fun Run
Watopia: Two Bridges Loop
45m-
5min @ 85rpm, from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 53% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 53% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
5min @ 85rpm, from 65 to 40% FTP
VO2 Max 40/20
France: Douce France
48m53
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP
5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP3min from 65 to 40% FTP
Amalgam
France: R.G.V.
51m63
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
Anaerobic Capacity into VO2
France: R.G.V.
52m81
10min from 40 to 70% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 100rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 70rpm, 80% FTP,
1min @ 100rpm, 105% FTP
1min @ 85rpm, 65% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
2min @ 85rpm, 65% FTP4min @ 95rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 75rpm, 70% FTP4min @ 75rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 95rpm, 70% FTP12min from 90 to 60% FTP2min @ 65rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 95rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 65rpm, 75% FTP6x 1min @ 100rpm, 75% FTP,
1min @ 60rpm, 75% FTP
3min @ 50% FTP
ZZRC Cardio Workout
New York: Mighty Metropolitan
1h 30m90
5min from 38 to 63% FTP4min @ 69% FTP5min @ 77% FTP6min @ 72% FTP6min @ 76% FTP5min @ 69% FTP2min @ 82% FTP3min @ 85% FTP8min @ 77% FTP5min @ 72% FTP5min @ 78% FTP1min @ 84% FTP5min from 75 to 25% FTP
BC Bike Race Endurance Workout
Makuri Islands: Fine and Sandy
1h54
8min from 65 to 80% of 10k pace1min @ 70% of 10k pace1min @ 92% of 10k pace1min @ 78% of 10k pace1min @ 92% of 10k pace1min @ 78% of 10k pace1min @ 94% of 10k pace1min @ 78% of 10k pace1min @ 94% of 10k pace1min @ 78% of 10k pace1min @ 96% of 10k pace1min @ 78% of 10k pace1min @ 96% of 10k pace1min @ 78% of 10k pace1min @ 98% of 10k pace1min @ 78% of 10k pace1min @ 98% of 10k pace1min @ 78% of 10k pace1min @ 100% of 10k pace1min @ 78% of 10k pace1min @ 100% of 10k pace5min @ 70% of 10k pace1min @ 102% of 10k pace1min @ 78% of 10k pace1min @ 102% of 10k pace1min @ 78% of 10k pace1min @ 102% of 10k pace1min @ 78% of 10k pace1min @ 104% of 10k pace1min @ 78% of 10k pace1min @ 104% of 10k pace4min from 70 to 65% of 10k pace
Tower 26 Group Run Workout
Watopia: May Field
46m-
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 55% FTP
Arise
France: R.G.V.
52m61
33min 20sec from 70 to 84% of 10k pace2x 1min 40sec @ 107% of 10k pace,
6min 40sec @ 76% of 10k pace
5x 10min @ 100% of 10k pace,
6min 40sec @ 93% of 10k pace
2x 10min @ 103% of 10k pace,
6min 40sec @ 97% of 10k pace
16min 40sec from 80 to 80% of 10k pace
Workout Wednesday Run
Watopia: Chili Pepper
7-11 km-
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 55% FTP
Arise
France: Douce France
52m61
3min from 40 to 60% FTP4x 15sec @ 93rpm, 90% FTP,
45sec @ 65rpm, 55% FTP
2min @ 55% FTP5min @ 80% FTP1min @ 60% FTP5min @ 90% FTP2min @ 58% FTP4min @ 97% FTP2min @ 40% FTP4min @ 90% FTP5min @ 55% FTP3min @ 80% FTP1min @ 100% FTP1min @ 55% FTP3min @ 80% FTP1min @ 100% FTP1min @ 55% FTP3min @ 80% FTP1min @ 100% FTP1min @ 55% FTP3min @ 80% FTP1min @ 100% FTP1min @ 55% FTP3min from 55 to 35% FTP
Absolute Motion Wednesday Tempo
Watopia: Tempus Fugit
1h61
5min from 55 to 75% FTP4min 30sec @ 75% FTP30sec @ 125% FTP2min 30sec @ 65% FTP4min 30sec @ 80% FTP30sec @ 125% FTP2min 30sec @ 65% FTP4min 30sec @ 85% FTP30sec @ 125% FTP4x 2min 30sec @ 55% FTP,
2min 30sec @ 90% FTP
5min from 55 to 25% FTP
Workout du midi JZQc
Makuri Islands: Fine and Sandy
50m50
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
5min @ 90rpm, from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
3min from 50 to 25% FTP
Escalation
France: R.G.V.
55m59
3min from 55 to 65% FTP4x 30sec @ 105rpm, 72% FTP,
30sec @ 90rpm, 65% FTP
40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP6min @ 70rpm, 74% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP6min @ 70rpm, 74% FTP2min from 65 to 55% FTP
Vision Valkyrie - Recovery Ride
Makuri Islands: Island Hopper
1h41
6min from 45 to 95% FTP2x 1min @ 110rpm, 80% FTP,
1min @ 80rpm, 55% FTP
1min @ 65% FTP3x 2min @ 97% FTP,
1min @ 110% FTP
5min @ 65% FTP2x 3min @ 97% FTP,
2min @ 110% FTP
6min @ 65% FTP3x 2min @ 97% FTP,
2min @ 110% FTP
6min from 65 to 40% FTP
Team Italy Workout Series by Manuel Ferrari
Paris: Lutece Express
1h 5m82
5min @ 85rpm, from 25 to 75% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min @ 85rpm, 40% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min from 50 to 25% FTP
Zwift Beginners Weekly Group Workouts
Watopia: Beach Island Loop
30m34
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
5min from 43 to 53% FTP3min from 53 to 63% FTP2min 30sec from 59 to 68% FTP2min from 63 to 73% FTP1min from 73 to 83% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 40 to 55% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP4min from 90 to 100% FTP1min from 100 to 105% FTP5min from 55 to 40% FTP
ZTBR - Training Stabilization TTT
Watopia: Tempus Fugit
58m69
10min from 58 to 78% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP4min from 55 to 35% FTP
Mountain Massif structured training - Threshold Sandwich
Watopia: Tempus Fugit
1h65
10min from 58 to 78% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP5min @ 50% FTP4min @ 83% FTP4min @ 98% FTP4min @ 83% FTP4min from 55 to 35% FTP
Mountain Massif structured training - Threshold Sandwich
Watopia: Tempus Fugit
1h65
5min from 25 to 65% FTP5min @ 66% FTP2min @ 64% FTP5min @ 61% FTP2min @ 76% FTP3min @ 58% FTP4min @ 64% FTP2min 30sec @ 76% FTP3min @ 70% FTP2min @ 76% FTP5min @ 61% FTP2min @ 69% FTP3min @ 65% FTP1min 30sec from 55 to 42% FTP
BC Bike Race Endurance Workout
Watopia: Handful Of Gravel
45m32
33min 20sec from 70 to 84% of 10k pace2x 1min 40sec @ 107% of 10k pace,
6min 40sec @ 76% of 10k pace
5x 10min @ 100% of 10k pace,
6min 40sec @ 93% of 10k pace
2x 10min @ 103% of 10k pace,
6min 40sec @ 97% of 10k pace
16min 40sec from 80 to 80% of 10k pace
Workout Wednesday Run
Watopia: Chili Pepper
7-11 km-
5min from 50 to 75% FTP1min @ 50% FTP1min @ 110% FTP1min @ 50% FTP3min @ 95% FTP1min @ 50% FTP8min @ 70rpm, from 76 to 92% FTP3min @ 55% FTP8min @ 75rpm, from 76 to 92% FTP3min @ 55% FTP8min @ 80rpm, from 76 to 92% FTP3min @ 55% FTP8min from 76 to 92% FTP5min @ 51% FTP
Squadra Castelli
Watopia: Road to Sky
58m60
6min from 50 to 70% FTP4x 1min @ 70% FTP,
30sec @ 55% FTP
3x 30sec @ 118% FTP,
15sec @ 50% FTP
30sec @ 50% FTP3min @ 65% FTP5min @ 80% FTP6min @ 65% FTP3x 3min @ 115% FTP,
4min @ 55% FTP
1x 3min @ 55% FTP,
5min @ 110% FTP
1x 6min @ 55% FTP,
10min @ 90% FTP
6min @ 85rpm, 60% FTP8x 40sec @ 120% FTP,
20sec @ 50% FTP
3min @ 50% FTP30sec from 175 to 150% FTP2min @ 50% FTP30sec from 160 to 180% FTP1min @ 50% FTP7min from 60 to 50% FTP
ZTPL Cycling Club Red Wednesday Training
France: Ven-Top
1h 41m122
10min from 50 to 80% FTP5min @ 50% FTP12min free ride20min @ 50% FTP5min free ride8min from 50 to 25% FTP
Red Bull Junior Brothers Workout
Watopia: Road to Sky
1h42
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Step-Down Intervals
Watopia: Sand And Sequoias
50m62
5min from 50 to 75% of 1mi pace8x 1min 30sec @ 100% of 1mi pace,
1min 30sec @ 65% of 1mi pace
2min 40sec from 65 to 50% of 1mi pace
Brighton Marathon Training
London: Greater London Flat
31m-
20min @ 100rpm, from 40 to 65% FTP10x 10sec @ 99rpm, 80% FTP,
20sec @ 99rpm, 76% FTP
5min @ 100rpm, 52% FTP10x 10sec @ 99rpm, 80% FTP,
20sec @ 99rpm, 76% FTP
5min @ 100rpm, 52% FTP4x 5min @ 110rpm, 90% FTP,
2min 30sec @ 110rpm, 53% FTP
20min @ 100rpm, from 65 to 40% FTP
Team EF Coaching Weekly Training Ride
Watopia: Hilly Route
1h 30m73

Frequently asked questions

FAQ: How do I join a group workout event?

In Zwift, before pressing the 'ride' button, you have the possibility to enroll in scheduled events. After doing this, you can ride as normal. A few minutes before the start of the event, your avatar will automatically be placed in the starting area for the event, together with all other enrolled riders, after which the event will start at the planned time.

FAQ: What do groups , , , and stand for, and which group should I be in?

Events are categorized into different groups. Groups (4.0+ W/kg) , (3.2-3.9 W/kg), (2.5-3.1 W/kg) and (1.0-2.4 W/kg) are different levels based on the rider's ability. The categorization is based on the ratio of the rider's functional threshold power (FTP) in watts (W) per body mass in kg. The strongest riders are in group , the next strongest in , etc.

Events can be organized for one group or for multiple groups (possibly each having their own event start time, distance, duration, intensity and/or other specific settings).

Group (open W/kg) is open for all riders, meaning that there are no restrictions on the rider's abilities. This category is common for group workouts.

Note 1: In group workouts all riders are kept together in a single peloton, no matter what their power output is.
Note 2: There are some group workout events where different workouts are used per category. In those cases the W/kg does not really matter, as the peloton will still be kept together for each category's group workout, but it gives participants the chance to choose which group workout in the event to join.

FAQ: How do I download a group workout to do it myself at another time?

We have considered making group workouts available for download. However, we would need permission from each event's organizer to let people download their workout. It would be unfair to just share their work, after they put in the effort of creating the workout and organizing/leading the event. Therefore, we have not made group workouts available for download. However, there are many other great workouts available on the site (including some workouts originating from events too, shared by their makers!).

Training Stress Score® (TSS) is a registered trademark of Peaksware, LLC.