12wk Winter plan (advanced)

Plan overview

Weeks: 12

Duration: 8h 19m/week

Stress points: 416/week

Workouts: 58

Total duration: 99h 51m

Total stress points: 4988

Zone distribution

Z1: 27h 46m

Z2: 54h 18m

Z3: 5h 29m

Z4: 8h 33m

Z5: 1h 3m

Z6: 47m

28%
55%
6%
9%
1%
1%


Select a week, or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 8h 41m

Total stress points: 453

Average workout:

Duration: 2h 10m

Stress points: 113

Zone distribution

Z1: 59m

Z2: 7h 21m

Z3: 20m

Z4: -

Z5: -

Z6: 1m

11%
85%
4%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 50m

Stress points: 96

Zone distribution

Z1: -

Z2: 1h 50m

Z3: -

Z4: -

Z5: -

Z6: -

0%
100%
0%
0%
0%
0%

Today is simple, ride the prescribed time in your Endurance Zone. Vary your cadence throughout the ride and work on your pedaling form. Practice "coming over the top" and "pulling through the bottom" of the pedal (try pretending there is glass in your shoes). Try to aim for a cadence between 85 and 105.

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Workout overview

Duration: 1h 40m

Stress points: 73

Zone distribution

Z1: 45m

Z2: 35m

Z3: 20m

Z4: -

Z5: -

Z6: -

45%
35%
20%
0%
0%
0%

Begin with 20 one-leg pedaling efforts. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance for the next 15 minutes. Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Finish with 10 minutes at TEMPO. Focus on keeping your cadence between 85 and 95 RPM.

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Workout overview

Duration: 2h 20m

Stress points: 116

Zone distribution

Z1: 14m

Z2: 2h 6m

Z3: -

Z4: -

Z5: -

Z6: -

10%
90%
0%
0%
0%
0%

Endurance ride. Set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Workout overview

Duration: 2h 51m 20s

Stress points: 168

Zone distribution

Z1: -

Z2: 2h 50m

Z3: -

Z4: -

Z5: -

Z6: 1m

0%
99%
0%
0%
0%
1%

Endurance ride. Set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure your cadence stays high.

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Week 2

Workouts: 4

Total duration: 7h 20m

Total stress points: 411

Average workout:

Duration: 1h 50m

Stress points: 103

Zone distribution

Z1: 20m

Z2: 6h 13m

Z3: 6m

Z4: -

Z5: 5m

Z6: 1m

5%
92%
1%
0%
1%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 44m

Stress points: 47

Zone distribution

Z1: -

Z2: 20m

Z3: 6m

Z4: -

Z5: 3m

Z6: -

0%
69%
21%
0%
10%
0%

Spend 10 minutes warming up in Zone 2. Follow with 15 minutes of cadence drills, ending with some hard intervals and a 10 minute cool down.

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Workout overview

Duration: 1h 8s

Stress points: 59

Zone distribution

Z1: -

Z2: 38m

Z3: -

Z4: -

Z5: 2m

Z6: -

0%
95%
0%
0%
5%
0%

The goal today is to get in low rpm, high strength work. If you can't use the gearing suggested, that's OK! Go by the cadence and follow the spirit of the workout.

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Workout overview

Duration: 2h 40m

Stress points: 136

Zone distribution

Z1: 10m

Z2: 2h 30m

Z3: -

Z4: -

Z5: -

Z6: -

6%
94%
0%
0%
0%
0%

After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Workout overview

Duration: 2h 56m 20s

Stress points: 169

Zone distribution

Z1: 10m

Z2: 2h 45m

Z3: -

Z4: -

Z5: -

Z6: 1m

6%
94%
0%
0%
0%
1%

After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high.

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Week 3

Workouts: 5

Total duration: 9h 7m

Total stress points: 444

Average workout:

Duration: 1h 49m

Stress points: 89

Zone distribution

Z1: 2h 46m

Z2: 5h 37m

Z3: 18m

Z4: 6m

Z5: 3m

Z6: 1m

31%
63%
3%
1%
1%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 54m

Stress points: 50

Zone distribution

Z1: 15m

Z2: 15m

Z3: 6m

Z4: -

Z5: 3m

Z6: -

38%
38%
15%
0%
8%
0%

Warmup for 15 minutes in Zone followed by 15 minutes of cadence drills. End with some hard intervals and a 15 minute cool down.

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Workout overview

Duration: 42m

Stress points: 37

Zone distribution

Z1: 16m

Z2: 7m

Z3: 12m

Z4: 6m

Z5: -

Z6: -

39%
17%
28%
15%
0%
0%

Spin for 1 minute with rpm > 100 and then keep that pace while standing out of the saddle. Repeat this 5x for 10 minutes total. Then, spin at a moderate pace while listening to your body for 10 minutes. Follow this with 10 minutes of alternate one-legged pedaling.

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Workout overview

Duration: 3h

Stress points: 145

Zone distribution

Z1: 30m

Z2: 2h 30m

Z3: -

Z4: -

Z5: -

Z6: -

17%
83%
0%
0%
0%
0%

Endurance ride. Ride for 2.5 hours at an endurance pace. Vary cadence while focusing on riding smoothly and staying relaxed.

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Workout overview

Duration: 3h 1m 20s

Stress points: 171

Zone distribution

Z1: 15m

Z2: 2h 45m

Z3: -

Z4: -

Z5: -

Z6: 1m

8%
91%
0%
0%
0%
1%

Endurance ride. Ride at an endruance pace for 2.5 hours. Throughout the ride, do 10 8-second max power bursts. Be sure your cadence remains high.

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Week 4

Workouts: 3

Total duration: 5h

Total stress points: 199

Average workout:

Duration: 1h 40m

Stress points: 66

Zone distribution

Z1: 2h 30m

Z2: 2h 30m

Z3: -

Z4: -

Z5: -

Z6: -

50%
50%
0%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 3h

Stress points: 145

Zone distribution

Z1: 30m

Z2: 2h 30m

Z3: -

Z4: -

Z5: -

Z6: -

17%
83%
0%
0%
0%
0%

Ride for 2.5 hours at an endurance pace. Vary your cadence while focusing on riding smoothly and staying relaxed.

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Week 5

Workouts: 5

Total duration: 9h 15m

Total stress points: 425

Average workout:

Duration: 1h 51m

Stress points: 85

Zone distribution

Z1: 3h 21m

Z2: 5h 5m

Z3: 34m

Z4: 15m

Z5: -

Z6: -

36%
55%
6%
3%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 45m

Stress points: 85

Zone distribution

Z1: 45m

Z2: 35m

Z3: 10m

Z4: 15m

Z5: -

Z6: -

43%
33%
10%
14%
0%
0%

Begin with 20 one-leg pedaling efforts. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance for the next 15 minutes. Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Finish with 15 minutes at FTP. Focus on keeping your cadence between 85 and 95 RPM.

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Workout overview

Duration: 1h 10m

Stress points: 54

Zone distribution

Z1: 46m

Z2: -

Z3: 24m

Z4: -

Z5: -

Z6: -

66%
0%
34%
0%
0%
0%

8 x 3 minutes at 50 rpm, pushing a big gear at 90% of FTP. The goal is to create more torque than watts. Stay seated for the entire effort and pull on handlebars to be able to push harder. If you need more resistance, increase the wattage.

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Workout overview

Duration: 1h 30m

Stress points: 41

Zone distribution

Z1: 1h 30m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.

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Workout overview

Duration: 2h 55m

Stress points: 149

Zone distribution

Z1: 10m

Z2: 2h 45m

Z3: -

Z4: -

Z5: -

Z6: -

6%
94%
0%
0%
0%
0%

After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Workout overview

Duration: 1h 55m

Stress points: 96

Zone distribution

Z1: 10m

Z2: 1h 45m

Z3: -

Z4: -

Z5: -

Z6: -

9%
91%
0%
0%
0%
0%

After a 15 minute high cadence warmup effort, set a pace at Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Week 6

Workouts: 5

Total duration: 9h 17m

Total stress points: 454

Average workout:

Duration: 1h 51m

Stress points: 91

Zone distribution

Z1: 3h 29m

Z2: 3h 54m

Z3: 34m

Z4: 47m

Z5: 16m

Z6: 16m

38%
42%
6%
9%
3%
3%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 50m 30s

Stress points: 44

Zone distribution

Z1: 29m

Z2: 4m

Z3: 1m

Z4: 5m

Z5: 8m

Z6: 2m

58%
9%
3%
11%
16%
4%

Complete today's workout at 80 rpm. Complete warm up and cool down in 39x15. The main set of the ride will be completed in 53x15. If that is not possible then use different gears. Get in work in a single gear that simulates you riding outside over varying terrain.

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Workout overview

Duration: 1h 20m

Stress points: 78

Zone distribution

Z1: 50m

Z2: 3m

Z3: 3m

Z4: 2m

Z5: 8m

Z6: 14m

62%
4%
4%
3%
10%
18%

A slow burn warmup followed by 4 sets of intervals of increasing intesity. Remember to push it hard!!

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Workout overview

Duration: 3h

Stress points: 159

Zone distribution

Z1: 43m

Z2: 1h 7m

Z3: 30m

Z4: 40m

Z5: -

Z6: -

24%
37%
17%
22%
0%
0%

We're building endurance today! Warmup followed by 3 sets of fast pedals (as fast as you can pedal without bouncing in the saddle) to open up the legs, followed by a long endurance ride. Focus on staying relaxed on the bike while keeping your cadence between 85 - 105 rpm. During the ride, you will complete 2 x 20 minute intervals at FTP. The last half hour of the ride keeps it at Tempo pace. This will help boost your stamina and late race performance!

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Workout overview

Duration: 3h 6m

Stress points: 146

Zone distribution

Z1: 27m

Z2: 2h 39m

Z3: -

Z4: -

Z5: -

Z6: -

15%
85%
0%
0%
0%
0%

We're building endurance today! Warmup followed by 3 sets of fast pedals (as fast as you can pedal without bouncing in the saddle) to open up the legs, followed by a long endurance ride. Focus on staying relaxed on the bike and vary your cadence.

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Week 7

Workouts: 6

Total duration: 9h 14m

Total stress points: 493

Average workout:

Duration: 1h 32m

Stress points: 82

Zone distribution

Z1: 2h 50m

Z2: 3h 58m

Z3: 8m

Z4: 1h 40m

Z5: 14m

Z6: -

32%
45%
1%
19%
3%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 48m

Stress points: 44

Zone distribution

Z1: 25m

Z2: 2m

Z3: 2m

Z4: 15m

Z5: 5m

Z6: -

52%
4%
3%
31%
10%
0%

Today is a day to push yourself! During the workout try to keep your cadence above 100 rpm for the hard efforts, dropping to an easy spin during the rests.Warm up to Tempo, followed up by 5 minutes at FTP. Next up, 5 x 1 intervals at V02 Max for a one minute out of the saddle effort with 1 minute rest. Follow up with 10 minutes at Tempo,and some one legged efforts. Which leg is stronger? Which leg is smoother? Finish up with an easy cooldown in the 39x17 gear at Active Recovery.

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Workout overview

Duration: 44m

Stress points: 47

Zone distribution

Z1: -

Z2: 20m

Z3: 6m

Z4: -

Z5: 3m

Z6: -

0%
69%
21%
0%
10%
0%

Spend 10 minutes warming up in Zone 2. Follow with 15 minutes of cadence drills, ending with some hard intervals and a 10 minute cool down.

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Workout overview

Duration: 1h 47m

Stress points: 116

Zone distribution

Z1: 20m

Z2: 26m

Z3: -

Z4: 45m

Z5: 6m

Z6: -

21%
27%
0%
46%
6%
0%

15 minute warmup working into Endurance with 3 x 1 minute fast pedals to wake up legs followed by FTP builder intervals. Complete 3 x 15 minutes at FTP with 5 minute recovery between each effort at Endurance. Keep your cadence at 85 - 105 rpm. Once complete ride easy for 10 minutes. Complete 2 x 3 minutes in your VO2Max with 3 minutes of rest between intervals. Finish with 10 minute cool down.

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Workout overview

Duration: 1h 30m

Stress points: 41

Zone distribution

Z1: 1h 30m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Today is an Active Recovery day targeting ONLY Acitve Recovery. Focus on relaxing on the bike and enjoying the ride. Today is about recovery, so go for an easy spin!

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Workout overview

Duration: 2h 55m

Stress points: 173

Zone distribution

Z1: 18m

Z2: 1h 58m

Z3: -

Z4: 40m

Z5: -

Z6: -

10%
67%
0%
23%
0%
0%

We're building endurance today! 10 minutes working into Endurance with 3 sets of 1 minute fast pedals to open up legs. Then ride in Endurance. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete 2 x 20 minute FTP intervals, with 10 minutes of rest between each interval. Finish with 15 minutes of cooldown in Active Recovery.

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Workout overview

Duration: 1h 30m

Stress points: 72

Zone distribution

Z1: 18m

Z2: 1h 13m

Z3: -

Z4: -

Z5: -

Z6: -

19%
81%
0%
0%
0%
0%

15 minute warm up working from Active recovery to Endurance with 2 x 1 minute fast pedals to wake up legs. Set a pace at Endurance and hold pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Finish with 10 minutes of cool down to Active Recovery.

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Week 8

Workouts: 4

Total duration: 6h 41m

Total stress points: 271

Average workout:

Duration: 1h 40m

Stress points: 68

Zone distribution

Z1: 2h 12m

Z2: 3h 31m

Z3: 31m

Z4: -

Z5: 5m

Z6: 1m

35%
56%
8%
0%
1%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 55m

Stress points: 56

Zone distribution

Z1: 1h 20m

Z2: 35m

Z3: -

Z4: -

Z5: -

Z6: -

69%
31%
0%
0%
0%
0%

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

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Workout overview

Duration: 1h 10m

Stress points: 56

Zone distribution

Z1: 15m

Z2: 29m

Z3: 1m

Z4: -

Z5: 5m

Z6: -

30%
59%
2%
0%
10%
0%

This is your 8 week test. Warm up well and really CRUSH IT!

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Workout overview

Duration: 2h 36s

Stress points: 100

Zone distribution

Z1: 18m

Z2: 1h 12m

Z3: 30m

Z4: -

Z5: -

Z6: 1m

15%
60%
25%
0%
0%
1%

Explosive Power Development!

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Week 9

Workouts: 6

Total duration: 9h 45m

Total stress points: 499

Average workout:

Duration: 1h 38m

Stress points: 83

Zone distribution

Z1: 2h 32m

Z2: 5h 23m

Z3: -

Z4: 1h 50m

Z5: -

Z6: -

26%
55%
0%
19%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 2h

Stress points: 103

Zone distribution

Z1: 14m

Z2: 1h 46m

Z3: -

Z4: -

Z5: -

Z6: -

12%
89%
0%
0%
0%
0%

Build some time on the bike today with an endurance ride!

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Workout overview

Duration: 1h 40m

Stress points: 111

Zone distribution

Z1: 19m

Z2: 21m

Z3: -

Z4: 1h

Z5: -

Z6: -

19%
21%
0%
60%
0%
0%

SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 3 x 20 Minute Intervals in the "Sweet Spot" zone with 5 minutes recovery in-between, Ride all other time in Endurance zone

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Workout overview

Duration: 45m

Stress points: 19

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Active Recovery - you get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Zone 1 today. Take it easy and lookat the scenery.

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Workout overview

Duration: 2h 15m

Stress points: 108

Zone distribution

Z1: 43m

Z2: 1h 13m

Z3: -

Z4: 20m

Z5: -

Z6: -

31%
54%
0%
15%
0%
0%

Building Endurance today! Once warmed up, ride in your ENDURANCE zone. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 3-5 minutes each (5 minutes rest in-between) at Threshold Power. Force Reps are a big gear, low cadence effort targeting a cadence of 55-65 RPM.

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Workout overview

Duration: 2h

Stress points: 90

Zone distribution

Z1: 16m

Z2: 1h 44m

Z3: -

Z4: -

Z5: -

Z6: -

13%
87%
0%
0%
0%
0%

Endurance ride. Set a pace at Endurance Power and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Week 10

Workouts: 6

Total duration: 9h 36m

Total stress points: 537

Average workout:

Duration: 1h 36m

Stress points: 90

Zone distribution

Z1: 2h 50m

Z2: 2h 38m

Z3: 1h 46m

Z4: 2h 2m

Z5: 10m

Z6: 9m

30%
27%
18%
21%
2%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 46m

Stress points: 112

Zone distribution

Z1: 32m

Z2: 24m

Z3: -

Z4: 32m

Z5: 10m

Z6: 8m

30%
23%
0%
30%
9%
8%

2x20 Crisscross intervals. a "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.

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Workout overview

Duration: 1h 45m

Stress points: 97

Zone distribution

Z1: 36m

Z2: 9m

Z3: 1h

Z4: -

Z5: -

Z6: -

34%
9%
57%
0%
0%
0%

SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base.

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Workout overview

Duration: 45m

Stress points: 19

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.

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Workout overview

Duration: 1h 45m

Stress points: 108

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: 1h

Z5: -

Z6: -

20%
23%
0%
57%
0%
0%

SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base.

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Workout overview

Duration: 2h

Stress points: 122

Zone distribution

Z1: 23m

Z2: 19m

Z3: 46m

Z4: 30m

Z5: -

Z6: 1m

19%
16%
39%
25%
0%
1%

Explosive Power Development!

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Week 11

Workouts: 6

Total duration: 10h 25m

Total stress points: 562

Average workout:

Duration: 1h 44m

Stress points: 94

Zone distribution

Z1: 2h 9m

Z2: 5h 21m

Z3: 42m

Z4: 1h 52m

Z5: 10m

Z6: 11m

21%
51%
7%
18%
2%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 35m

Stress points: 104

Zone distribution

Z1: 16m

Z2: 19m

Z3: -

Z4: 1h

Z5: -

Z6: -

16%
20%
0%
63%
0%
0%

SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base.

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Workout overview

Duration: 1h 20m

Stress points: 81

Zone distribution

Z1: 14m

Z2: 8m

Z3: 42m

Z4: 16m

Z5: -

Z6: -

17%
10%
53%
20%
0%
0%

Power Step Ups! Steadily ramp up your power from Zone 2 up to Zone 4. Repeat for 1:30:00.

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Workout overview

Duration: 1h 45m

Stress points: 116

Zone distribution

Z1: 20m

Z2: 30m

Z3: -

Z4: 36m

Z5: 10m

Z6: 9m

19%
28%
0%
34%
10%
9%

3 x 15 minute Crisscross intervals. A "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.

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Workout overview

Duration: 45m

Stress points: 19

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.

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Workout overview

Duration: 2h 30m

Stress points: 125

Zone distribution

Z1: 14m

Z2: 2h 15m

Z3: -

Z4: -

Z5: -

Z6: 2m

9%
90%
0%
0%
0%
1%

Endurance ride. Set a pace at Endurance and hold this pace for the next 2.5 hours. Throughout the ride, do a 10x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high

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Workout overview

Duration: 2h 30m

Stress points: 117

Zone distribution

Z1: 21m

Z2: 2h 9m

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

Endurance ride. Set a pace at Endurance power and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.

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Week 12

Workouts: 4

Total duration: 5h 30m

Total stress points: 240

Average workout:

Duration: 1h 23m

Stress points: 60

Zone distribution

Z1: 1h 47m

Z2: 2h 46m

Z3: 30m

Z4: -

Z5: -

Z6: 6m

35%
54%
10%
0%
0%
2%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 45m

Stress points: 18

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Active Recovery! You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over Zone 1 today, take it easy and look at the scenery.

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Workout overview

Duration: 1h 30m

Stress points: 70

Zone distribution

Z1: 22m

Z2: 43m

Z3: -

Z4: -

Z5: -

Z6: 5m

32%
61%
0%
0%
0%
7%

This is your 12 week test. Warm up well and really CRUSH IT!!

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Workout overview

Duration: 2h

Stress points: 99

Zone distribution

Z1: 19m

Z2: 1h 10m

Z3: 30m

Z4: -

Z5: -

Z6: 1m

16%
58%
25%
0%
0%
1%

Explosive Power Development! Crush it!

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