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 from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Yorkshire: Queen's Highway
57m70
2min 15sec @ 55% FTP2min 15sec @ 63% FTP45sec @ 125% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1min 30sec @ 53% FTP5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5min @ 53% FTP5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
3min @ 53% FTP
HIIT It Don't Quit It! | Fitness Jumpstart | Zwift Women's Training Club
Makuri Islands: Railways and Rooftops
45m52
5min from 35 to 55% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 100% FTP2min @ 50% FTP6min @ 88rpm, 86% FTP2min @ 88rpm, 105% FTP4min @ 88rpm, 72% FTP6min @ 88rpm, 86% FTP2min @ 88rpm, 105% FTP4min @ 88rpm, 72% FTP6min @ 88rpm, 86% FTP2min @ 88rpm, 105% FTP4min @ 88rpm, 72% FTP6min @ 88rpm, 86% FTP2min @ 88rpm, 105% FTP4min @ 88rpm, 72% FTP
Friday Rocacorba Collective - non-coached workout
Watopia: Triple Flat Loops
1h70
5min from 25 to 75% FTP2min 15sec @ 75% FTP2min 15sec @ 85% FTP2min 15sec @ 90% FTP2min 15sec @ 95% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min @ 45% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min @ 45% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min from 38 to 25% FTP
Mountain Massif structured training - 30 x 30-30's
Watopia: Tempus Fugit
59m71
2min @ 43% FTP2min @ 55% FTP2min @ 73% FTP1min @ 40% FTP4min @ 75% FTP1min @ 40% FTP4min @ 81% FTP1min @ 40% FTP4x 1min @ 88% FTP,
20sec @ 58% FTP
2min 10sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP1min 30sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP1min 30sec @ 40% FTP1min 30sec @ 101% FTP1min 30sec @ 82% FTP3min 30sec @ 40% FTP
Le Col Workout Sessions Weekend Tune Up Ramps
Watopia: Sugar Cookie
40m38
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
Yorkshire: 2019 Worlds Harrogate Circuit
51m58
5min from 67 to 87% of 10k pace10min @ 79% of 10k pace4x 4min 15sec @ 87rpm, 80% FTP,
45sec @ 90rpm, 100% FTP
3min @ 76% of 10k pace2min @ 76% of 10k pace
PAOLO BARBERA FRIDAY MORNING by Scannellatori Seriali
Watopia: Mayan Bridge Loop
40m-
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% 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
Yorkshire: Queen's Highway
1h75
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
20min from 65 to 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 110% of 10k pace1min 40sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace13min 20sec @ 90% of 10k pace3min 20sec @ 85% of 10k pace3min 20sec @ 85% of 10k pace20min from 85 to 65% of 10k pace
RT Performance Friday Intervals
Watopia: May Field
10 km-
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
Yorkshire: 2019 Worlds Harrogate Circuit
40m52
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP10min @ 50% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Mt. Fuji Dojo Series Group Workout
Watopia: Tempus Fugit
55m-1h 38m104
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
Yorkshire: Queen's Highway
51m63
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace
5min @ 74% of 1mi pace5min @ 60% of 1mi pace
Friday Fearless Fartleks
Makuri Islands: Electric Loop
1h-
8min @ 80rpm, from 50 to 70% FTP3min @ 80rpm, 70% FTP2min @ 80rpm, 85% FTP1min @ 90rpm, 95% FTP1min @ 105rpm, 110% FTP3min @ 80rpm, 60% FTP6x 2min @ 105% FTP,
2min @ 55% FTP
1min 30sec @ 85rpm, 55% FTP4x 4min @ 70rpm, 90% FTP,
2min @ 85rpm, 60% FTP
1min 30sec @ 85rpm, 60% FTP2x 6min @ 70rpm, 80% FTP,
2min @ 85rpm, 65% FTP
5min @ 80rpm, from 70 to 50% FTP
Half & Full IM with Beyond The Line
Watopia: Muir And The Mountain
1h 30m98
5min from 40 to 85% FTP4x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
Best Buddies Challenge - Friday FTP Intervals
Watopia: The Magnificent 8
50m66
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
Yorkshire: 2019 Worlds Harrogate Circuit
51m58
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
18x 3min 20sec @ 94% of 10k pace,
1min 25sec @ 60% of 10k pace
Zwift Runner's Walk/Run Intervals
New York: Shuman Trail Loop
5 km-
10min 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% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP10sec @ 100% FTP10sec @ 125% FTP10sec @ 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
Yorkshire: Queen's Highway
56m69
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
Yorkshire: Queen's Highway
49m37
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
Yorkshire: Queen's Highway
55m63
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Workout du midi JZQc
Scotland: Rolling Highlands
1h75
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
Yorkshire: 2019 Worlds Harrogate Circuit
48m53
5min from 25 to 75% FTP2min 15sec @ 75% FTP2min 15sec @ 85% FTP2min 15sec @ 90% FTP2min 15sec @ 95% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min @ 45% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min @ 45% FTP10x 30sec @ 95rpm, 130% FTP,
30sec @ 65rpm, 38% FTP
5min from 38 to 25% FTP
Mountain Massif structured training - 30 x 30-30's
Watopia: Tempus Fugit
59m71
5min @ 45% FTP3min @ 68% FTP3min @ 75% FTP2min @ 83% FTP1min @ 90% FTP3min @ 50% FTP2x 20sec @ 115rpm, 110% FTP,
40sec @ 90rpm, 60% FTP
3min @ 50% FTP5min @ 60rpm, 85% FTP3min @ 70rpm, 93% FTP2min @ 70rpm, 105% FTP1min @ 95rpm, 120% FTP15sec @ 110rpm, 135% FTP3min @ 50% FTP5min @ 60rpm, 85% FTP3min @ 70rpm, 93% FTP2min @ 70rpm, 105% FTP1min @ 95rpm, 120% FTP15sec @ 110rpm, 135% FTP3min @ 50% FTP5min @ 60rpm, 85% FTP3min @ 70rpm, 93% FTP2min @ 70rpm, 105% FTP1min @ 95rpm, 120% FTP15sec @ 110rpm, 135% FTP3min @ 50% FTP5min @ 60rpm, 85% FTP3min @ 70rpm, 93% FTP2min @ 70rpm, 105% FTP1min @ 95rpm, 120% FTP15sec @ 110rpm, 135% FTP3min @ 50% FTP5min @ 60rpm, 85% FTP3min @ 70rpm, 93% FTP2min @ 70rpm, 105% FTP1min @ 95rpm, 120% FTP15sec @ 110rpm, 135% FTP3min @ 50% FTP5min @ 100rpm, 70% FTP5min from 55 to 35% FTP
ZTPL Cycling Club Group Workout with BikeWay / NaOsi
New York: Lady Liberty
1h 43m127
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% 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
Yorkshire: Queen's Highway
51m63
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Yorkshire: Queen's Highway
52m81
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
Yorkshire: Queen's Highway
52m61
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Yorkshire: Queen's Highway
55m59
8min from 50 to 75% FTP2x 30sec @ 115% FTP,
30sec @ 55% FTP
2min @ 55% FTP3x 2min @ 90rpm, 90% FTP,
1min @ 75rpm, 105% FTP
5min @ 55% FTP3x 2min @ 90rpm, 90% FTP,
1min @ 75rpm, 105% FTP
5min from 55 to 35% FTP
Mt. Fuji Dojo Series Morining Workout Asa-Geiko
Watopia: Tempus Fugit
40m-45m45
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
5min @ 90rpm, from 40 to 75% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
4min from 50 to 25% FTP
Ham Sandwich
Yorkshire: 2019 Worlds Harrogate Circuit
52m64
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Yorkshire: Queen's Highway
57m70
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
5min @ 60% of 1mi pace21min @ 76% of 1mi pace3x 5min @ 100% of 1mi pace,
3min @ 55% of 1mi pace
5min @ 74% of 1mi pace5min @ 60% of 1mi pace
Friday Fearless Fartleks
Makuri Islands: Electric Loop
1h-
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
Yorkshire: Queen's Highway
51m58
8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Fast Friday Workout
Watopia: May Field
30m-
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
Yorkshire: Queen's Highway
1h75
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
bet-at-home Workout Session
London: Greater London Flat
1h 5m90
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
Yorkshire: 2019 Worlds Harrogate Circuit
40m52
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: Chili Pepper
52m-
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
Yorkshire: Queen's Highway
51m63
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
Yorkshire: Queen's Highway
51m63
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 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
Yorkshire: Queen's Highway
51m58
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
Yorkshire: 2019 Worlds Harrogate Circuit
56m69
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
Yorkshire: Queen's Highway
49m37
8min from 40 to 80% FTP3min @ 55% FTP1x 30sec @ 130% FTP,
30sec @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 1min @ 130% FTP,
1min @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 30sec @ 130% FTP,
30sec @ 55% FTP
5min @ 55% FTP7min @ 90% FTP5min @ 55% FTP1x 30sec @ 130% FTP,
30sec @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 1min @ 130% FTP,
1min @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 30sec @ 130% FTP,
30sec @ 55% FTP
4min from 55 to 35% FTP
ZZRC Cardio Workout
France: R.G.V.
46m54
7min from 50 to 80% FTP4x 1min @ 88% FTP,
1min @ 52% FTP
2min @ 57% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP2min @ 57% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP8min @ 71% FTP2min from 90 to 100% FTP2min @ 55% FTP5min from 65 to 50% FTP
Runway to Takeoff - Power2Tri Endurance Coaching
France: R.G.V.
2h108
1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP10min @ 50% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP15min @ 90% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Mt. Fuji Dojo Series Group Workout
Watopia: Tempus Fugit
55m-1h 38m104
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
Yorkshire: Queen's Highway
55m63
10min 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% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP6x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 45% FTP
5min @ 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% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP3min from 65 to 40% FTP
GC Coaching's Amalgam
France: R.G.V.
1h 30m97
10min 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% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP6x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 45% FTP
5min @ 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% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP3min from 65 to 40% FTP
GC Coaching's Amalgam
France: R.G.V.
1h 30m97
9min from 55 to 75% FTP1min @ 55% FTP30sec @ 81% FTP20sec @ 90% FTP10sec @ 100% FTP2min @ 55% FTP30sec @ 81% FTP20sec @ 90% FTP10sec @ 100% FTP2min @ 55% FTP30sec @ 81% FTP20sec @ 90% FTP10sec @ 100% FTP2min @ 55% FTP30sec @ 81% FTP20sec @ 90% FTP10sec @ 100% FTP2min @ 55% FTP30sec @ 81% FTP20sec @ 90% FTP10sec @ 100% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP45sec @ 90% FTP2min @ 55% FTP1min @ 90% FTP2min @ 55% FTP1min 30sec @ 90% FTP2min @ 55% FTP2min @ 90% FTP2min @ 55% FTP3min @ 90% FTP2min @ 55% FTP4min @ 90% FTP2min @ 55% FTP5min @ 90% FTP2min @ 55% FTP6min @ 90% FTP2min @ 55% FTP7min @ 90% FTP2min @ 55% FTP5min @ 60% FTP30sec @ 95% FTP2min 30sec @ 55% FTP45sec @ 95% FTP2min 30sec @ 55% FTP1min @ 95% FTP2min 30sec @ 55% FTP2min @ 95% FTP2min 30sec @ 55% FTP3min @ 95% FTP2min 30sec @ 55% FTP4min @ 95% FTP2min 30sec @ 55% FTP5min @ 95% FTP2min 30sec @ 55% FTP6min @ 95% FTP2min 30sec @ 55% FTP7min @ 95% FTP5min @ 50% FTP5min @ 60% FTP30sec @ 100% FTP3min @ 55% FTP1min @ 100% FTP3min @ 55% FTP2min @ 100% FTP3min @ 55% FTP3min @ 100% FTP3min @ 55% FTP4min @ 100% FTP3min @ 55% FTP5min @ 100% FTP3min @ 55% FTP6min @ 100% FTP3min @ 55% FTP
Triathletes on Zwift Saturday Endurance Workout
Makuri Islands: Country to Coastal
3h 2m198
10min from 35 to 55% FTP8x 30sec @ 98% FTP,
3min @ 38% FTP
2min @ 55% FTP6min @ 65% FTP3min @ 83% FTP1min @ 55% FTP6min @ 65% FTP3min @ 83% FTP1min @ 55% FTP6min @ 65% FTP3min @ 83% FTP1min @ 55% FTP6min @ 65% FTP3min @ 83% FTP1min @ 55% FTP5min from 55 to 35% FTP
AP Racing | Saturday Ride Along
Makuri Islands: Chasing the Sun
1h 25m57
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
Yorkshire: 2019 Worlds Harrogate Circuit
48m53
9min from 25 to 100% FTP1min @ 60% FTP1x 1min @ 120% FTP,
4min @ 60% FTP
4x 2min @ 104% FTP,
1min @ 80% FTP
5min 30sec from 45 to 55% FTP4x 2min @ 104% FTP,
1min @ 80% FTP
5min 30sec from 45 to 55% FTP4x 2min @ 104% FTP,
1min @ 80% FTP
3min from 55 to 45% FTP
Les Workouts 5.W.4.T - FTP Over / Under 3
France: R.G.V.
1h 5m83
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
Yorkshire: Harrogate Circuit Reverse
52m81
5min from 25 to 65% FTP3min @ 61% FTP5min @ 66% FTP8min @ 61% FTP2min @ 64% FTP4min @ 55% 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: Serpentine 8
1h40
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
Yorkshire: Queen's Highway
52m61
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
Yorkshire: Queen's Highway
55m59
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% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
4min from 50 to 25% FTP
Ham Sandwich
Yorkshire: Queen's Highway
52m64
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
Yorkshire: Queen's Highway
57m70
9min from 25 to 100% FTP1min @ 60% FTP1x 1min @ 120% FTP,
4min @ 60% FTP
4x 2min @ 104% FTP,
1min @ 80% FTP
5min 30sec from 45 to 55% FTP4x 2min @ 104% FTP,
1min @ 80% FTP
5min 30sec from 45 to 55% FTP4x 2min @ 104% FTP,
1min @ 80% FTP
3min from 55 to 45% FTP
Les Workouts 5.W.4.T - FTP Over / Under 3
France: R.G.V.
1h 5m83
30min free run6min 40sec free run6min 40sec free run6min 40sec free run3min 20sec free run3min 20sec free run3min 20sec free run3min 20sec free run3min 20sec free run6min 40sec free run3min 20sec free run3min 20sec free run26min 40sec free run
PACK Run Hill Training: Surrey
London: Surrey Hills
6.4 km-

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.