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.
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
Welcome to 'HIIT It Don't Quit It'! On today's agenda are microbursts - short, sharp shocks that are fantastic for improving speed and power adaptability. Expect an entertaining yet challenging ride, with noticeable improvements each time. Let's HIIT it!
Indoor session focusing on endurance, boosting FTP and resistance to fatigue. After the usual warm up and a brief recovery, the main work blocks are at zone 3 for 6 mins with a 2 minute FTP+ interval at the end. Ease off to zone 2 to recover and then back up to tempo. Repeat 3 more times. These should feel progressively harder as you work through but still nicely controlled for the whole session.
Warm up until you feel ready to start intense efforts. You should have a good sweat on, and the heart rate should be raised to circa 90% of your max.
During the session, complete 3 x SWITCHES. One SWITCH effort is;
(30 seconds on - 30 seconds off ) x 10 to make 10 minutes.
The 'ON' should be Top of Zone 5. The 'OFF' should be Zone 1 - very easy / stopped.
In-between each set of SWITCHES, ride easy Zone 1-2 for 5 minutes until recovered and you feel able to complete another set. Cadence 90-100rpm for the 'ON' efforts.
A pre–race or pre-ride tune up workout led by ex-professional cyclist, Chris Opie. The Friday Tune Up Session is all about activating your muscles, stimulating your energy systems and preparing for bigger and better performances over the weekend.
Our training sessions are a great opportunity to ask our resident experts, our guest riders and our ambassadors anything you like. Want to know how to get more out of your cycling, nutrition or simply ask our ambassadors about their race days? This is the ride for you! Train towards challenges, QOMs, KOMs, distance goals, participation goals and build your Zwift XP in good company.
After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.
Easy Runs are important to develop the aerobic base and to improve mental focus Physiological aspects like fat-burning. Short Speed Intervals will improve your running economy and running technique.
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today.
Warm up then complete 3 x 15min SST efforts @ 90%. Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort. 10min recovery between intervals. Cool down.
Warm up then complete 3 x 15min SST efforts @ 90%. Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort. 10min recovery between intervals. Cool down.
5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!
3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace
5min @ 74% of 1mi pace
5min @ 60% of 1mi pace
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: -
Z2: 19m
Z3: 26m
Z4: -
Z5: 15m
Z6: -
0%
32%
43%
0%
25%
0%
Author: Team Fearless
Fearless Fartlek. Fartlek, which means speed play in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.
Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.
After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.
18x 3min 20sec @ 94% of 10k pace, 1min 25sec @ 60% of 10k pace
Workout overview
Duration: 1h 25m 30s
Stress points: 108
Zone distribution
Z1: 0 m
Z2: 1530 m
Z3: 0 m
Z4: 3600 m
Z5: 0 m
Z6: 0 m
0%
30%
0%
70%
0%
0%
Author: Jon Hancock
18 * Run/ Walk intervals covering approx 5km. Work/Total distance 3.6km/5.1km. Work/Total time 27min/45min using the following paces (~ are estimated): ;
Uphill Battle starts off with 3 sets of 5 minutes right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest." The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Warm up until you feel ready to start intense efforts. You should have a good sweat on, and the heart rate should be raised to circa 90% of your max.
During the session, complete 3 x SWITCHES. One SWITCH effort is;
(30 seconds on - 30 seconds off ) x 10 to make 10 minutes.
The 'ON' should be Top of Zone 5. The 'OFF' should be Zone 1 - very easy / stopped.
In-between each set of SWITCHES, ride easy Zone 1-2 for 5 minutes until recovered and you feel able to complete another set. Cadence 90-100rpm for the 'ON' efforts.
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!
Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.
Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale!
Egan Bernal, the first Colombian to ever win the Tour de France in 2019 and 2021 Giro d'Italia champion, is one of the best climbers of his generation. Today's workout features over/unders, specific efforts that helped shape his fitness to world-champ level. Over/unders are defined as doing 'x' time 'under' FTP, then 'x' time 'over' FTP. We'll also add a cadence twist today—aiming for high cadence during the under and low cadence during the over. Doing this will improve your force production capability.
Nino Schurter is arguably the greatest male cross-country mountain bike rider of all time. He completed the 2017 World Cup season with 6 consecutive wins, something no one else has ever achieved before, won the gold medal in mountain biking at the 2016 Olympics, the silver medal at the 2012 Olympics, and the bronze medal at the 2008 Olympics. Surging over threshold and returning to it repeatedly is a crucial skill for any great mountain biker. This workout will help develop that ability.
Egan Bernal, the first Colombian to ever win the Tour de France in 2019 and 2021 Giro d'Italia champion, is one of the best climbers of his generation. Today's workout features over/unders, specific efforts that helped shape his fitness to world-champ level. Over/unders are defined as doing 'x' time 'under' FTP, then 'x' time 'over' FTP. We'll also add a cadence twist today—aiming for high cadence during the under and low cadence during the over. Doing this will improve your force production capability.
Nino Schurter is arguably the greatest male cross-country mountain bike rider of all time. He completed the 2017 World Cup season with 6 consecutive wins, something no one else has ever achieved before, won the gold medal in mountain biking at the 2016 Olympics, the silver medal at the 2012 Olympics, and the bronze medal at the 2008 Olympics. Surging over threshold and returning to it repeatedly is a crucial skill for any great mountain biker. This workout will help develop that ability.
Mt. Fuji Dojo Recovery Ride - EF Pro Cycling's Red Day Workout
10min from 50 to 75% FTP
2min @ 50% FTP
4x 4min @ 100rpm, 75% FTP, 3min @ 85rpm, 50% FTP
5min from 75 to 25% FTP
Workout overview
Duration: 45m
Stress points: 32
Zone distribution
Z1: 21m
Z2: 24m
Z3: -
Z4: -
Z5: -
Z6: -
47%
53%
0%
0%
0%
0%
Author: Shayne Gaffney
EF Pro Cycling's Alex Howes says 'When I'm in the Red, I generally think of activity as optional and any activity that I might do should be geared toward promoting recovery. Some deep breathing and a light spin are great ways to clear the mind and increase blood flow to stimulate recovery. The cadence drills help stimulate recovery without overly taxing the system and I also find that having a few blocks of specific work forces me to be present and step away mentally from daily stressors.'
Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace
5min @ 74% of 1mi pace
5min @ 60% of 1mi pace
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: -
Z2: 19m
Z3: 26m
Z4: -
Z5: 15m
Z6: -
0%
32%
43%
0%
25%
0%
Author: Team Fearless
Fearless Fartlek. Fartlek, which means speed play in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.
After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.
The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.
This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today.
5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!
5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility.
Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!
This session aims to replicate the demands of a mountain bike ride / event.
Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
This is focused on a high aerobic power with a 'VO2 Pyramid' which lasts a total of 7min but includes some short rest periods within each pyramid. This will see you have a high Vo2 by the end of each pyramid set as we try to raise your maximal aerobic 'roof'. The twist is that we have a short 7min block of sub threshold effort between each pyramid, an excellent session to push your limits.
Warm up then complete 3 x 15min SST efforts @ 90%. Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort. 10min recovery between intervals. Cool down.
Warm up then complete 3 x 15min SST efforts @ 90%. Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd surge do not rest. Go straight into the SST effort. 10min recovery between intervals. Cool down.
In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!
WARM UP: -10 minutes gradually progressing from Zone 1 to Zone 3. -3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between. -2 minutes easy. ------ MAIN SET: -5 different interval "amalgams" for your fitness pleasure! ---INTERVAL 1: 85% FTP all day. We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. ---INTERVAL 2: A BEAST! 10 minutes right @FTP...You can do it! ---INTERVAL 3: Some short and sharp efforts...6x (15 seconds @110% FTP, 45 seconds rest) #power! ---INTERVAL 4: "Shark Teeth!"...3x (60 seconds ramping up from 105-115% FTP, then 60 seconds ramping down from 115-105% FTP)...Only 1 minute break between these! ---INTERVAL 5: We finish off today with ANOTHER 10 minutes right @FTP! Even though you'll be tired, I know you can do it! #mentalstrength ------ COOL DOWN: -5 minutes gradually reducing from Zone 2 to Zone 1.
WARM UP: -10 minutes gradually progressing from Zone 1 to Zone 3. -3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between. -2 minutes easy. ------ MAIN SET: -5 different interval "amalgams" for your fitness pleasure! ---INTERVAL 1: 85% FTP all day. We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. ---INTERVAL 2: A BEAST! 10 minutes right @FTP...You can do it! ---INTERVAL 3: Some short and sharp efforts...6x (15 seconds @110% FTP, 45 seconds rest) #power! ---INTERVAL 4: "Shark Teeth!"...3x (60 seconds ramping up from 105-115% FTP, then 60 seconds ramping down from 115-105% FTP)...Only 1 minute break between these! ---INTERVAL 5: We finish off today with ANOTHER 10 minutes right @FTP! Even though you'll be tired, I know you can do it! #mentalstrength ------ COOL DOWN: -5 minutes gradually reducing from Zone 2 to Zone 1.
Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.
Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale!
This test should be done after a recovery day or an easy day. In the morning of the test, please take your actual body weight. You need a smart trainer/power meter and a heart rate monitor. Please calibrate your power meter before the test and make sure that the heart rate belt is working well. It is recommended to perform the test 2 to 3 times to get your best values (test familiarisation). Please keep at least 2 days in between the attempts. Please visit redbull.com/juniorbrothers for the rider sign-up and T&C's. Good luck!
Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy...
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
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!).
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