2018 PRL100 Prep

Plan overview

Weeks: 16

Duration: 5h 34m/week

Stress points: 366/week

Workouts: 78

Total duration: 89h 6m

Total stress points: 5850

Zone distribution

Z1: 23h 28m

Z2: 10h 31m

Z3: 38h 57m

Z4: 11h 28m

Z5: 3h 1m

Z6: 1h 41m

26%
12%
44%
13%
3%
2%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 5

Total duration: 4h 31m

Total stress points: 292

Average workout:

Duration 54m

Stress points 58

Zone distribution

Z1: 1h 9m

Z2: 32m

Z3: 2h 19m

Z4: 10m

Z5: 7m

Z6: 14m

25%
12%
51%
4%
3%
5%

10min from 25 to 65% FTP5min @ 65% FTP2min free ride4min @ 80% FTP2min free ride3min @ 95% FTP2min free ride2min @ 109% FTP2min free ride1min @ 125% FTP2min free ride15min free ride
Workout overview

Duration: 50m

Stress points: 54

Zone distribution

Z1: 9m

Z2: 6m

Z3: 29m

Z4: 3m

Z5: 2m

Z6: 1m

17%
13%
58%
6%
4%
2%

Introductory workout to be done prior to starting a training plan. Later in the week you will be completing your initial FTP test. Today's session is a great way to gauge where your FTP is before the test session.

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10min from 50 to 75% FTP1min @ 50% FTP5min @ 98% FTP5min @ 55% FTP10min @ 89% FTP5min @ 55% FTP10min @ 89% FTP5min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 56m

Stress points: 57

Zone distribution

Z1: 22m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: -

39%
17%
36%
9%
0%
0%

The opening 5 minute threshold effort prepares you for the following 2 x 10 Sub-Threshold Interval.

Note your heart rate at the completion of the 10 minute Sub-Threshold intervals.

Did max HR rise, or were you able to maintain?

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

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5min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP3min @ 60% FTP3min @ 110% FTP2min @ 120% FTP6min @ 55% FTP20min free ride5min from 50 to 30% FTP
Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

33%
9%
45%
0%
7%
5%

The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

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2min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m 30s

Stress points: 67

Zone distribution

Z1: 8m

Z2: 3m

Z3: 45m

Z4: 2m

Z5: 2m

Z6: 3m

13%
5%
72%
3%
3%
4%

NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone 4 and 5.
-----
MS:
Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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10min from 50 to 74% FTP1min @ 119% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 119% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min @ 50% FTP25min @ 77% FTP5min from 75 to 51% FTP
Workout overview

Duration: 57m 45s

Stress points: 65

Zone distribution

Z1: 16m

Z2: 9m

Z3: 25m

Z4: -

Z5: -

Z6: 8m

27%
16%
43%
0%
0%
14%

Complete 8 x 1 Min Anaerobic Capacity Intervals, before finishing with a 25 Min zone 2 effort.

Observe your Heart Rate response during the 25 Min effort.

How much does it increase throughout the effort?

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Week 2

Workouts: 5

Total duration: 4h 53m

Total stress points: 303

Average workout:

Duration 59m

Stress points 61

Zone distribution

Z1: 1h 44m

Z2: 27m

Z3: 1h 32m

Z4: 50m

Z5: 2m

Z6: 18m

36%
9%
31%
17%
1%
6%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

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1min @ 50% FTP2x 1min @ 50% FTP,
1min @ 91% FTP
2x 1min @ 50% FTP,
1min @ 107% FTP
1min @ 50% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP20min @ 78% FTP5min from 75 to 50% FTP
Workout overview

Duration: 59m

Stress points: 69

Zone distribution

Z1: 14m

Z2: 3m

Z3: 20m

Z4: 20m

Z5: 2m

Z6: -

24%
5%
34%
34%
3%
0%

WU:
10 Min including 1 minute efforts in zone 4 and 5.
-----
MS1:
3 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

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10min from 50 to 75% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP20min @ 77% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m 30s

Stress points: 68

Zone distribution

Z1: 18m

Z2: 9m

Z3: 20m

Z4: -

Z5: -

Z6: 10m

32%
16%
35%
0%
0%
17%


WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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5min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 81% FTP1min @ 50% FTP2min @ 65% FTP3min @ 50% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 59m

Stress points: 46

Zone distribution

Z1: 44m

Z2: 5m

Z3: 2m

Z4: -

Z5: -

Z6: 8m

75%
9%
3%
0%
0%
13%

WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
3 x 10 Min Power Surge Intervals.
15sec on / 45sec off
TARGET: Power Z6 /Power Z1
CADENCE: 95-105rpm.
RECOVERY: 5 Mins

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10min from 50 to 75% FTP1min @ 78% FTP1min @ 55% FTP1min @ 78% FTP1min @ 55% FTP1min @ 78% FTP1min @ 55% FTP1min @ 78% FTP1min @ 55% FTP1min @ 78% FTP1min @ 55% FTP5min @ 55% FTP10min @ 90% FTP5min @ 55% FTP10min @ 90% FTP5min @ 55% FTP10min @ 90% FTP2min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 12m

Stress points: 72

Zone distribution

Z1: 28m

Z2: 9m

Z3: 5m

Z4: 30m

Z5: -

Z6: -

39%
13%
7%
42%
0%
0%


WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 3 (lower end of range)
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
3 x 10 Min Sub-Threshold Intervals
TARGET: Power Zone lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min

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Week 3

Workouts: 5

Total duration: 5h 12m

Total stress points: 350

Average workout:

Duration 1h 2m

Stress points 70

Zone distribution

Z1: 1h 10m

Z2: 27m

Z3: 2h 47m

Z4: 31m

Z5: 2m

Z6: 15m

23%
9%
54%
10%
1%
5%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

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10min from 50 to 75% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP15min @ 80% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m

Stress points: 71

Zone distribution

Z1: 21m

Z2: 9m

Z3: 15m

Z4: -

Z5: -

Z6: 12m

37%
16%
26%
0%
0%
21%

ANAEROBIC CAPACITY MAINTENANCE #3
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
12 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

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10min from 51 to 75% FTP1min @ 50% FTP1min @ 91% FTP1min @ 55% FTP1min @ 92% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP1min @ 91% FTP1min @ 55% FTP20min @ 89% FTP5min @ 55% FTP20min @ 89% FTP5min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 16m

Stress points: 83

Zone distribution

Z1: 22m

Z2: 9m

Z3: 40m

Z4: 5m

Z5: -

Z6: -

29%
12%
53%
7%
0%
0%

SUB-THRESHOLD #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 4
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min

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2min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m 30s

Stress points: 67

Zone distribution

Z1: 8m

Z2: 3m

Z3: 45m

Z4: 2m

Z5: 2m

Z6: 3m

13%
5%
72%
3%
3%
4%

NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone4 and 5.
-----
MS:
Ride prescribed time in Tempo Zone. Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.

No longer available in Zwift* View workout More workouts like this

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5min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 81% FTP2min @ 65% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP3min @ 55% FTP20min @ 78% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 81

Zone distribution

Z1: 20m

Z2: 5m

Z3: 22m

Z4: 24m

Z5: -

Z6: -

28%
7%
31%
34%
0%
0%

SEASON BASE #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
4 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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Week 4

Workouts: 5

Total duration: 5h 42m

Total stress points: 368

Average workout:

Duration 1h 8m

Stress points 74

Zone distribution

Z1: 2h 4m

Z2: 42m

Z3: 2h 2m

Z4: 26m

Z5: 5m

Z6: 24m

36%
12%
36%
8%
1%
7%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

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3min @ 50% FTP2x 1min @ 93% FTP,
1min @ 60% FTP
1min @ 70% FTP2min @ 76% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP15sec @ 121% FTP45sec @ 55% FTP5min @ 55% FTP10min @ 65% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 57

Zone distribution

Z1: 42m

Z2: 18m

Z3: -

Z4: 2m

Z5: -

Z6: 8m

61%
26%
0%
3%
0%
11%

NEUROMUSCULAR POWER SURGES #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
3 x 10 Min Power Surge Intervals.
15sec on / 45sec off
TARGET: Power Z6 /Power Z1
CADENCE: 95-105rpm.
RECOVERY: 5 Mins
-----
MS2:
4 x 10 Sec Maximal Sprints
TARGET: Power Maximal effort
CADENCE: 110+rpm.
RECOVERY: 2 Mins

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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10min from 50 to 75% FTP1min @ 84% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP2min @ 55% FTP20min @ 88% FTP5min @ 55% FTP20min @ 88% FTP3min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 25m

Stress points: 94

Zone distribution

Z1: 26m

Z2: 9m

Z3: 45m

Z4: -

Z5: 5m

Z6: -

30%
11%
53%
0%
6%
0%

SUB-THRESHOLD #4
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 3
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone Upper Z3 / lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
TERRAIN: Flat / Rolling
-----
MS3:
5 x 1 Min High Cadence / High Power Intervals.
TARGET: Power Zone 5
CADENCE: 110+
RECOVERY: 1 Min

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10min from 50 to 75% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP10min @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP1min @ 121% FTP1min 15sec @ 55% FTP10min @ 85% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 88

Zone distribution

Z1: 36m

Z2: 9m

Z3: 10m

Z4: -

Z5: -

Z6: 16m

50%
13%
14%
0%
0%
23%

ANAEROBIC CAPACITY MAINTENANCE #4
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1 and MS2:
8 x 1 Min Anaerobic Capacity Intervals
TARGET: Power Zone 6
CADENCE: 90-100rpm.
RECOVERY: 75 Sec
-----
MS3:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

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5min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 81% FTP2min @ 65% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP3min @ 55% FTP20min @ 78% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 81

Zone distribution

Z1: 20m

Z2: 5m

Z3: 22m

Z4: 24m

Z5: -

Z6: -

28%
7%
31%
34%
0%
0%

SEASON BASE #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
4 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

No longer available in Zwift* View workout More workouts like this

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Week 5

Workouts: 5

Total duration: 5h 7m

Total stress points: 329

Average workout:

Duration 1h 1m

Stress points 66

Zone distribution

Z1: 1h 44m

Z2: 35m

Z3: 1h 40m

Z4: 1h 4m

Z5: -

Z6: 4m

34%
11%
33%
21%
0%
1%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

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10min from 50 to 75% FTP1min @ 50% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP30sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m

Stress points: 52

Zone distribution

Z1: 30m

Z2: 9m

Z3: 20m

Z4: 3m

Z5: -

Z6: -

48%
15%
32%
5%
0%
0%

PURE STRENGTH #1
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
3 x 30 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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10min from 50 to 75% FTP1min @ 50% FTP10min @ 85% FTP1min @ 120% FTP1min @ 55% FTP30sec @ 160% FTP30sec @ 55% FTP15sec @ 180% FTP45sec @ 55% FTP10sec @ 200% FTP10min @ 55% FTP10min @ 85% FTP1min @ 121% FTP1min @ 55% FTP30sec @ 160% FTP30sec @ 55% FTP15sec @ 180% FTP45sec @ 55% FTP10sec @ 200% FTP3min @ 50% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m 20s

Stress points: 63

Zone distribution

Z1: 24m

Z2: 9m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

42%
16%
35%
0%
0%
7%

TEMPO INTO SPRINTS #1
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 Min Tempo interval leading into maximal sprints
TARGET: Power Zone 3
CADENCE: 90-100rpm

Immediately 10 Min Tempo is completed, perform the following sprint efforts
60 Sec On / 60 Sec recovery
30 Sec On / 30 Sec recovery
15 Sec On / 45 Sec recovery
10 Sec Max
CADENCE: 100+rpm

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10min from 50 to 75% FTP1min @ 50% FTP45sec @ 50rpm, 90% FTP4min @ 100% FTP5min @ 85rpm, 55% FTP45sec @ 50rpm, 90% FTP4min @ 100% FTP5min @ 55% FTP45sec @ 50rpm, 90% FTP4min @ 100% FTP5min @ 55% FTP5min @ 98% FTP4min @ 55% FTP5min @ 98% FTP4min @ 55% FTP5min @ 98% FTP4min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 12m 15s

Stress points: 81

Zone distribution

Z1: 34m

Z2: 9m

Z3: -

Z4: 29m

Z5: -

Z6: -

47%
13%
0%
40%
0%
0%

PURE STRENGTH / FTP #1
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
Complete 3 sets of the following
45 Sec Pure Strength (PS) High Power / Low cadence. Remain seated. Immediately into 4 Min FTP at self selected cadence
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
MS2:
3 x 5 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 95-105rpm
RECOVERY: 4 Min

No longer available in Zwift* View workout More workouts like this

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3min @ 50% FTP2x 1min @ 95% FTP,
1min @ 65% FTP
2min @ 75% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP15min @ 85% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 85

Zone distribution

Z1: 16m

Z2: 7m

Z3: 15m

Z4: 32m

Z5: -

Z6: -

23%
10%
21%
46%
0%
0%

SEASON BASE #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
5 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

No longer available in Zwift* View workout More workouts like this

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Week 6

Workouts: 5

Total duration: 4h 54m

Total stress points: 322

Average workout:

Duration 59m

Stress points 64

Zone distribution

Z1: 1h 20m

Z2: 33m

Z3: 1h 52m

Z4: 58m

Z5: 6m

Z6: 5m

27%
11%
38%
20%
2%
2%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

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10min from 50 to 75% FTP1min @ 50% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP45sec @ 50rpm, 98% FTP3min @ 55% FTP10min @ 81% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 3m 30s

Stress points: 54

Zone distribution

Z1: 30m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: -

47%
14%
31%
7%
0%
0%

PURE STRENGTH #2
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
3 x 45 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
-----
Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm

No longer available in Zwift* View workout More workouts like this

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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3min @ 50% FTP3x 30sec @ 90% FTP,
1min @ 60% FTP
2min 30sec @ 72% FTP30min @ 82% FTP2min @ 117% FTP3min @ 55% FTP2min @ 117% FTP3min @ 55% FTP2min @ 117% FTP3min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 14m

Z2: 9m

Z3: 32m

Z4: -

Z5: 6m

Z6: -

23%
14%
53%
0%
10%
0%

TEMPO / VO2MAX #1
After first completing some Endurance, perform a steady tempo effort, leading into Vo2 Max intervals.
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
30 Min Tempo effort
TARGET: Power Zone 3
CADENCE: 90-100rpm.
TERRAIN: Flat / Rolling
-----
MS3:
3 x 2 Min Vo2 Max
TARGET: Power Zone 5
CADENCE: 90-100rpm.
RECOVERY: 2min

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3min @ 50% FTP3x 30sec @ 94% FTP,
1min @ 61% FTP
2min 30sec @ 71% FTP1min @ 50% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP10min @ 95% FTP10min @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP40sec @ 121% FTP20sec @ 55% FTP10min @ 95% FTP1min @ 50% FTP5min from 75 to 50% FTP
Workout overview

Duration: 55m

Stress points: 67

Zone distribution

Z1: 20m

Z2: 9m

Z3: -

Z4: 22m

Z5: -

Z6: 5m

36%
15%
0%
39%
0%
10%

40/20's into FTP #1
After first completing some Endurance, perform 2 sets of 40/20's leading into FTP.
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
4 x 40 Sec Power Z6 / 20 Sec Power Z1, leading straight into 10 Min Power Z4
CADENCE: 90-100rpm.

No longer available in Zwift* View workout More workouts like this

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3min @ 50% FTP2x 1min @ 95% FTP,
1min @ 65% FTP
2min @ 75% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP6min @ 95% FTP2min @ 55% FTP15min @ 85% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 85

Zone distribution

Z1: 16m

Z2: 7m

Z3: 15m

Z4: 32m

Z5: -

Z6: -

23%
10%
21%
46%
0%
0%

SEASON BASE #3
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 2 x 1 Min high cadence / low power efforts during warm up period.
-----
MS1:
5 x 6 Min Threshold Intervals.
TARGET: Power Zone 4
CADENCE: 90-100rpm
RECOVERY: 2 Mins
-----
MS2:
Ride prescribed time in Tempo Zone
TARGET: Power Zone 3
CADENCE: Vary cadence throughout the ride from 85-105rpm.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 7

Workouts: 5

Total duration: 7h 9m

Total stress points: 444

Average workout:

Duration 1h 26m

Stress points 89

Zone distribution

Z1: 1h 23m

Z2: 42m

Z3: 4h 35m

Z4: 27m

Z5: -

Z6: 2m

19%
10%
64%
6%
0%
0%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP9min @ 98% FTP2min @ 55% FTP9min @ 95% FTP2min @ 55% FTP9min @ 91% FTP2min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 36m

Stress points: 106

Zone distribution

Z1: 17m

Z2: 12m

Z3: 40m

Z4: 27m

Z5: -

Z6: -

18%
13%
42%
28%
0%
0%

Warm up 10min followed by
3 x 9min efforts @ 98%, 95% and 91% respectively with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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% FTP5min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 51m 30s

Stress points: 117

Zone distribution

Z1: 28m

Z2: 12m

Z3: 1h 10m

Z4: -

Z5: -

Z6: 2m

25%
11%
63%
0%
0%
1%

Warm up then complete
2 x 15min SST efforts @ 90%
*** Start each interval with 3 x 15sec surges with 30sec recovery. Following the 3rd surge, do not rest. Go straight into the SST effort.
10min recovery between intervals.
Remaining ride completed as Endurance Free Ride
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP20min @ 85% FTP5min @ 55% FTP20min @ 85% FTP5min @ 55% FTP40min free ride10min @ 40% FTP
Workout overview

Duration: 1h 53m

Stress points: 113

Zone distribution

Z1: 27m

Z2: 6m

Z3: 1h 20m

Z4: -

Z5: -

Z6: -

24%
5%
71%
0%
0%
0%

Warm up 10min, then complete
2 x 20min efforts @ 84%. However, vary your cadence by + or - 5rpm every 5min.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 8

Workouts: 5

Total duration: 6h 28m

Total stress points: 415

Average workout:

Duration 1h 18m

Stress points 83

Zone distribution

Z1: 1h 23m

Z2: 48m

Z3: 3h 35m

Z4: 40m

Z5: -

Z6: 2m

21%
12%
55%
10%
0%
1%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP10min @ 98% FTP2min @ 55% FTP10min @ 97% FTP2min @ 55% FTP10min @ 95% FTP2min @ 55% FTP10min @ 92% FTP2min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 51m

Stress points: 129

Zone distribution

Z1: 19m

Z2: 12m

Z3: 40m

Z4: 40m

Z5: -

Z6: -

17%
11%
36%
36%
0%
0%

Warm up 10min followed by
4 x 10min efforts @ 98%, 96%, 94% and 92% respectively with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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
Workout overview

Duration: 1h 38m 15s

Stress points: 104

Zone distribution

Z1: 39m

Z2: 12m

Z3: 45m

Z4: -

Z5: -

Z6: 2m

40%
12%
46%
0%
0%
2%

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP45min @ 85% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 74

Zone distribution

Z1: 14m

Z2: 12m

Z3: 45m

Z4: -

Z5: -

Z6: -

20%
17%
63%
0%
0%
0%

Warm up 10min, then complete
1 x 45min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 9

Workouts: 5

Total duration: 6h 15m

Total stress points: 406

Average workout:

Duration 1h 15m

Stress points 81

Zone distribution

Z1: 1h 10m

Z2: 48m

Z3: 3h 10m

Z4: 1h 5m

Z5: -

Z6: 2m

19%
13%
51%
17%
0%
0%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP15min @ 98% FTP2min @ 55% FTP15min @ 96% FTP2min @ 55% FTP15min @ 91% FTP2min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 54m

Stress points: 135

Zone distribution

Z1: 17m

Z2: 12m

Z3: 40m

Z4: 45m

Z5: -

Z6: -

15%
11%
35%
39%
0%
0%

Warm up 10min followed by
3 x 15min efforts @ 98%, 95% and 91% respectively, with 2min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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% FTP20min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 21m 30s

Stress points: 89

Zone distribution

Z1: 28m

Z2: 12m

Z3: 20m

Z4: 20m

Z5: -

Z6: 2m

34%
15%
25%
25%
0%
2%

Warm up then complete
2 x 20min 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP45min @ 85% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 74

Zone distribution

Z1: 14m

Z2: 12m

Z3: 45m

Z4: -

Z5: -

Z6: -

20%
17%
63%
0%
0%
0%

Warm up 10min, then complete
1 x 45min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 10

Workouts: 5

Total duration: 6h 19m

Total stress points: 421

Average workout:

Duration 1h 16m

Stress points 84

Zone distribution

Z1: 1h 22m

Z2: 48m

Z3: 2h 25m

Z4: 1h 30m

Z5: 12m

Z6: 2m

22%
13%
38%
24%
3%
0%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP25min @ 96% FTP3min @ 55% FTP25min @ 91% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 19m

Stress points: 97

Zone distribution

Z1: 17m

Z2: 12m

Z3: -

Z4: 50m

Z5: -

Z6: -

22%
15%
0%
63%
0%
0%

Warm up followed by
2 x 25min efforts @ 96% and 91% respectively, with 3min recovery.
Cool down 10min.

No longer available in Zwift* View workout More workouts like this

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP40min free ride3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 55% FTP3min @ 112% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 27m

Stress points: 95

Zone distribution

Z1: 23m

Z2: 12m

Z3: 40m

Z4: -

Z5: 12m

Z6: -

26%
14%
46%
0%
14%
0%

After a good warm up and 1 hour of Endurance Free Riding, complete the following.
4 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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% FTP20min @ 90% FTP10min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 21m 30s

Stress points: 89

Zone distribution

Z1: 28m

Z2: 12m

Z3: -

Z4: 40m

Z5: -

Z6: 2m

34%
15%
0%
49%
0%
2%

Warm up then complete
2 x 20min 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.

No longer available in Zwift* View workout More workouts like this

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1hr @ 85% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 26m

Stress points: 92

Zone distribution

Z1: 14m

Z2: 12m

Z3: 1h

Z4: -

Z5: -

Z6: -

16%
14%
70%
0%
0%
0%

Warm up 10min, then complete
1 x 60min tempo effort @ 85%. However, vary your cadence by + or - 5rpm every 5min.
Cool down 10min.

No longer available in Zwift* View workout More workouts like this

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Week 11

Workouts: 5

Total duration: 5h 55m

Total stress points: 399

Average workout:

Duration 1h 11m

Stress points 80

Zone distribution

Z1: 1h 18m

Z2: 47m

Z3: 2h 35m

Z4: 50m

Z5: 25m

Z6: -

22%
13%
44%
14%
7%
0%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride3min @ 106% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 55% FTP3min @ 112% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 32m

Stress points: 104

Zone distribution

Z1: 26m

Z2: 11m

Z3: 40m

Z4: -

Z5: 15m

Z6: -

28%
12%
43%
0%
16%
0%

After a good warm up and 45min of Endurance Free Riding, complete the following.
5 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP25min @ 96% FTP3min @ 55% FTP25min @ 91% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 19m

Stress points: 97

Zone distribution

Z1: 17m

Z2: 12m

Z3: -

Z4: 50m

Z5: -

Z6: -

22%
15%
0%
63%
0%
0%

Warm up followed by
2 x 25min efforts @ 96% and 91% respectively, with 3min recovery.
Cool down 10min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 16m

Stress points: 90

Zone distribution

Z1: 24m

Z2: 12m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

32%
16%
39%
0%
13%
0%

Warm up then complete
2 x 20min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 12

Workouts: 5

Total duration: 5h 50m

Total stress points: 402

Average workout:

Duration 1h 10m

Stress points 80

Zone distribution

Z1: 1h 24m

Z2: 48m

Z3: 2h 10m

Z4: 1h

Z5: 28m

Z6: -

24%
14%
37%
17%
8%
0%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP15min free ride3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 107% FTP3min @ 55% FTP3min @ 109% FTP3min @ 55% FTP3min @ 112% FTP3min @ 55% FTP3min @ 113% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 14m

Stress points: 88

Zone distribution

Z1: 29m

Z2: 12m

Z3: 15m

Z4: -

Z5: 18m

Z6: -

39%
16%
20%
0%
24%
0%

After a good warm up and 15min Endurance Free Riding, complete the following.
6 x 3min @ Z5 Vo2 with 3min recovery.
The aim is to increase power with each effort, with the final effort being the best.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP20min @ 98% FTP3min @ 55% FTP20min @ 95% FTP3min @ 55% FTP20min @ 91% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 32m

Stress points: 116

Zone distribution

Z1: 20m

Z2: 12m

Z3: -

Z4: 1h

Z5: -

Z6: -

22%
13%
0%
65%
0%
0%

Warm up 10min followed by
3 x 20min efforts @ 98%, 95% and 91% respectively with 3min recovery.
Remaining ride completed as Endurance Free Ride.
Cool down 10-20min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 16m

Stress points: 90

Zone distribution

Z1: 24m

Z2: 12m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

32%
16%
39%
0%
13%
0%

Warm up then complete
2 x 20min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Week 13

Workouts: 5

Total duration: 5h 48m

Total stress points: 369

Average workout:

Duration 1h 10m

Stress points 74

Zone distribution

Z1: 1h 47m

Z2: 45m

Z3: 2h 5m

Z4: 1h 4m

Z5: -

Z6: 7m

31%
13%
36%
18%
0%
2%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

5min @ 50% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP2min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP3min @ 50% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 54m 30s

Stress points: 44

Zone distribution

Z1: 41m

Z2: 9m

Z3: -

Z4: -

Z5: -

Z6: 5m

75%
17%
0%
0%
0%
8%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Then complete
6 x 45sec @ lower Z6 with 5 minutes recovery.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
0%
0%
0%

General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

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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% FTP20min @ 90% FTP5min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 90% FTP5min @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP30sec @ 55% FTP15sec @ 140% FTP20min @ 90% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 38m 15s

Stress points: 115

Zone distribution

Z1: 24m

Z2: 12m

Z3: 40m

Z4: 20m

Z5: -

Z6: 2m

24%
12%
41%
20%
0%
2%

Warm up then complete
3 x 20min SST efforts @ 88-94%FTP
*** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd sprint do not rest. Straight into the SST effort.
5min recovery between intervals.
Cool down.

No longer available in Zwift* View workout More workouts like this

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP11min @ 101% FTP5min @ 55% FTP11min @ 97% FTP5min @ 55% FTP11min @ 95% FTP5min @ 55% FTP11min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 27m

Stress points: 102

Zone distribution

Z1: 31m

Z2: 12m

Z3: -

Z4: 44m

Z5: -

Z6: -

36%
14%
0%
51%
0%
0%

Warm up, then complete 4 x 11min @ 100%, 97%, 94% and 91% respectively, with 5min recovery.
Cool down.

No longer available in Zwift* View workout More workouts like this

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Week 14

Workouts: 5

Total duration: 6h 34m

Total stress points: 456

Average workout:

Duration 1h 19m

Stress points 91

Zone distribution

Z1: 2h 5m

Z2: 42m

Z3: 2h 11m

Z4: 49m

Z5: 45m

Z6: 3m

32%
11%
33%
12%
11%
1%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

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5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP30sec @ 121% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30min free ride2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP30sec @ 120% FTP2min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 9m

Stress points: 64

Zone distribution

Z1: 27m

Z2: 9m

Z3: 30m

Z4: -

Z5: -

Z6: 3m

39%
13%
43%
0%
0%
4%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 3 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

No longer available in Zwift* View workout More workouts like this

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP15min free ride5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 37m

Stress points: 120

Zone distribution

Z1: 43m

Z2: 9m

Z3: 15m

Z4: -

Z5: 30m

Z6: -

44%
9%
15%
0%
31%
0%

Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

No longer available in Zwift* View workout More workouts like this

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 36m

Stress points: 122

Zone distribution

Z1: 24m

Z2: 12m

Z3: 41m

Z4: 5m

Z5: 15m

Z6: -

25%
13%
42%
5%
16%
0%

Warm up then complete
2 x 30min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

No longer available in Zwift* View workout More workouts like this

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP11min @ 101% FTP5min @ 55% FTP11min @ 97% FTP5min @ 55% FTP11min @ 95% FTP5min @ 55% FTP11min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 27m

Stress points: 102

Zone distribution

Z1: 31m

Z2: 12m

Z3: -

Z4: 44m

Z5: -

Z6: -

36%
14%
0%
51%
0%
0%

Warm up, then complete 4 x 11min @ 100%, 97%, 94% and 91% respectively, with 5min recovery.
Cool down.

No longer available in Zwift* View workout More workouts like this

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Week 15

Workouts: 5

Total duration: 5h 57m

Total stress points: 402

Average workout:

Duration 1h 11m

Stress points 80

Zone distribution

Z1: 1h 53m

Z2: 34m

Z3: 2h 35m

Z4: 5m

Z5: 48m

Z6: 2m

32%
10%
43%
1%
14%
1%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30min free ride30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 90% FTP2min @ 55% FTP30sec @ 88% FTP2min @ 55% FTP1min @ 76% FTP2min @ 55% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 14m

Stress points: 63

Zone distribution

Z1: 31m

Z2: 9m

Z3: 34m

Z4: -

Z5: -

Z6: -

42%
12%
46%
0%
0%
0%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of 4 x 30sec @ Z6 power with 2min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

No longer available in Zwift* View workout More workouts like this

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5min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP3min @ 60% FTP3min @ 110% FTP2min @ 120% FTP6min @ 55% FTP20min free ride5min from 50 to 30% FTP
Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

33%
9%
45%
0%
7%
5%

Let's see how much you have improved over the last 14 weeks!

The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

No longer available in Zwift* View workout More workouts like this

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Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

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5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP15min free ride5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 37m

Stress points: 120

Zone distribution

Z1: 43m

Z2: 9m

Z3: 15m

Z4: -

Z5: 30m

Z6: -

44%
9%
15%
0%
31%
0%

Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP10min @ 55% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 90% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP1min 30sec @ 91% FTP30sec @ 110% FTP3min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 36m

Stress points: 122

Zone distribution

Z1: 24m

Z2: 12m

Z3: 41m

Z4: 5m

Z5: 15m

Z6: -

25%
13%
42%
5%
16%
0%

Warm up then complete
2 x 30min SST efforts @ 90%.
*** Every 90sec increase power to 110%FTP for 30sec.
10min recovery between intervals.
Cool down.

No longer available in Zwift* View workout More workouts like this

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Week 16

Workouts: 3

Total duration: 2h 36m

Total stress points: 172

Average workout:

Duration 52m

Stress points 57

Zone distribution

Z1: 33m

Z2: 34m

Z3: 1h 25m

Z4: -

Z5: -

Z6: 4m

21%
22%
55%
0%
0%
2%

45min free ride
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

A steady endurance ride today.

Ride as you feel aiming to keep power within Z2-3.

Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

0%
0%
0%
0%
0%
0%

Rest Day

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

10min from 50 to 75% FTP1min @ 55% FTP35sec @ 180% FTP2min @ 56% FTP35sec @ 180% FTP2min @ 56% FTP35sec @ 180% FTP2min @ 56% FTP10min @ 75% FTP1min @ 56% FTP35sec @ 180% FTP2min @ 56% FTP35sec @ 180% FTP2min @ 57% FTP35sec @ 180% FTP2min @ 56% FTP10min from 75 to 50% FTP
Workout overview

Duration: 47m 30s

Stress points: 64

Zone distribution

Z1: 22m

Z2: 22m

Z3: -

Z4: -

Z5: -

Z6: 4m

46%
46%
0%
0%
0%
7%

The aim today is to produce repeatable, high power intervals.

With 2 sets of the 35 second Anaerobic Intensive intervals, note any differences in your heart rate response from the first to the second set.

Between the Anaerobic Intensive sets, we complete a 10 minute tempo effort to build some fatigue.

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Workout overview

Duration: -

Stress points: 0

Zone distribution

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Rest Day

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP40min free ride1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 60

Zone distribution

Z1: 11m

Z2: 12m

Z3: 40m

Z4: -

Z5: -

Z6: -

17%
19%
63%
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General endurance with the session completed as a 'Free Ride'.
However, throughout session complete 5 x 3-5sec max sprints.

Aim to reach the same peak power for each sprint.

Full recovery between sprints of at least 7min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Workout overview

Duration: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

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Today is the day all of your hard work in training will pay off.

Remember to hydrate well throughout the ride and eat regularly.

Good luck!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.