2018 PRL100 Prep

Plan overview

Weeks: 16

Duration: 5h 34m/week

Stress points: 340/week

Workouts: 78

Total duration: 89h 6m

Total stress points: 5432

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: 265

Average workout:

Duration 54m

Stress points 53

Zone distribution

Z1: 1h 9m

Z2: 32m

Z3: 2h 19m

Z4: 10m

Z5: 7m

Z6: 14m

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

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

Workout overview

Duration: 50m

Stress points: 49

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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Workout overview

Duration: 56m

Stress points: 52

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: 45m

Stress points: 42

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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Workout overview

Duration: 1h 2m 30s

Stress points: 64

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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Workout overview

Duration: 57m 45s

Stress points: 58

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: 283

Average workout:

Duration 59m

Stress points 57

Zone distribution

Z1: 1h 44m

Z2: 27m

Z3: 1h 32m

Z4: 50m

Z5: 2m

Z6: 18m

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

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

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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Workout overview

Duration: 59m

Stress points: 64

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: 57m 30s

Stress points: 60

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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Workout overview

Duration: 59m

Stress points: 45

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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Workout overview

Duration: 1h 12m

Stress points: 66

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: 326

Average workout:

Duration 1h 2m

Stress points 65

Zone distribution

Z1: 1h 10m

Z2: 27m

Z3: 2h 47m

Z4: 31m

Z5: 2m

Z6: 15m

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

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

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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Workout overview

Duration: 57m

Stress points: 62

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: 1h 16m

Stress points: 78

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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Workout overview

Duration: 1h 2m 30s

Stress points: 64

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.

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Workout overview

Duration: 1h 11m

Stress points: 74

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: 340

Average workout:

Duration 1h 8m

Stress points 68

Zone distribution

Z1: 2h 4m

Z2: 42m

Z3: 2h 2m

Z4: 26m

Z5: 5m

Z6: 24m

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

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

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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Workout overview

Duration: 1h 10m

Stress points: 55

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: 1h 25m

Stress points: 87

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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Workout overview

Duration: 1h 11m

Stress points: 76

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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Workout overview

Duration: 1h 11m

Stress points: 74

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 5

Workouts: 5

Total duration: 5h 7m

Total stress points: 303

Average workout:

Duration 1h 1m

Stress points 61

Zone distribution

Z1: 1h 44m

Z2: 35m

Z3: 1h 40m

Z4: 1h 4m

Z5: -

Z6: 4m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m

Stress points: 48

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: 57m 20s

Stress points: 57

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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Workout overview

Duration: 1h 12m 15s

Stress points: 71

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

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Workout overview

Duration: 1h 10m

Stress points: 79

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.

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Week 6

Workouts: 5

Total duration: 4h 54m

Total stress points: 299

Average workout:

Duration 59m

Stress points 60

Zone distribution

Z1: 1h 20m

Z2: 33m

Z3: 1h 52m

Z4: 58m

Z5: 6m

Z6: 5m

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

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

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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Workout overview

Duration: 1h 3m 30s

Stress points: 50

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

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Workout overview

Duration: 1h

Stress points: 62

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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Workout overview

Duration: 55m

Stress points: 60

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.

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Workout overview

Duration: 1h 10m

Stress points: 79

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.

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Week 7

Workouts: 5

Total duration: 7h 9m

Total stress points: 423

Average workout:

Duration 1h 26m

Stress points 85

Zone distribution

Z1: 1h 23m

Z2: 42m

Z3: 4h 35m

Z4: 27m

Z5: -

Z6: 2m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 36m

Stress points: 101

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.

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Workout overview

Duration: 1h 51m 30s

Stress points: 111

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.

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Workout overview

Duration: 1h 3m

Stress points: 57

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.

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Workout overview

Duration: 1h 53m

Stress points: 106

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.

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Week 8

Workouts: 5

Total duration: 6h 28m

Total stress points: 393

Average workout:

Duration 1h 18m

Stress points 79

Zone distribution

Z1: 1h 23m

Z2: 48m

Z3: 3h 35m

Z4: 40m

Z5: -

Z6: 2m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 51m

Stress points: 122

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.

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Workout overview

Duration: 1h 38m 15s

Stress points: 96

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.

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Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 11m

Stress points: 70

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.

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Week 9

Workouts: 5

Total duration: 6h 15m

Total stress points: 386

Average workout:

Duration 1h 15m

Stress points 77

Zone distribution

Z1: 1h 10m

Z2: 48m

Z3: 3h 10m

Z4: 1h 5m

Z5: -

Z6: 2m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 54m

Stress points: 128

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.

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Workout overview

Duration: 1h 21m 30s

Stress points: 83

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.

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Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 11m

Stress points: 70

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.

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Week 10

Workouts: 5

Total duration: 6h 19m

Total stress points: 397

Average workout:

Duration 1h 16m

Stress points 79

Zone distribution

Z1: 1h 22m

Z2: 48m

Z3: 2h 25m

Z4: 1h 30m

Z5: 12m

Z6: 2m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 19m

Stress points: 90

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.

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Workout overview

Duration: 1h 27m

Stress points: 87

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.

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Workout overview

Duration: 1h 21m 30s

Stress points: 83

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 26m

Stress points: 89

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.

✓ Available in Zwift View workout More workouts like this

Week 11

Workouts: 5

Total duration: 5h 55m

Total stress points: 371

Average workout:

Duration 1h 11m

Stress points 74

Zone distribution

Z1: 1h 18m

Z2: 47m

Z3: 2h 35m

Z4: 50m

Z5: 25m

Z6: -

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 32m

Stress points: 94

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 19m

Stress points: 90

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 16m

Stress points: 82

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.

✓ Available in Zwift View workout More workouts like this

Week 12

Workouts: 5

Total duration: 5h 50m

Total stress points: 372

Average workout:

Duration 1h 10m

Stress points 74

Zone distribution

Z1: 1h 24m

Z2: 48m

Z3: 2h 10m

Z4: 1h

Z5: 28m

Z6: -

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 14m

Stress points: 76

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 32m

Stress points: 109

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 16m

Stress points: 82

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.

✓ Available in Zwift View workout More workouts like this

Week 13

Workouts: 5

Total duration: 5h 48m

Total stress points: 343

Average workout:

Duration 1h 10m

Stress points 69

Zone distribution

Z1: 1h 47m

Z2: 45m

Z3: 2h 5m

Z4: 1h 4m

Z5: -

Z6: 7m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 54m 30s

Stress points: 37

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 38m 15s

Stress points: 109

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 27m

Stress points: 92

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.

✓ Available in Zwift View workout More workouts like this

Week 14

Workouts: 5

Total duration: 6h 34m

Total stress points: 414

Average workout:

Duration 1h 19m

Stress points 83

Zone distribution

Z1: 2h 5m

Z2: 42m

Z3: 2h 11m

Z4: 49m

Z5: 45m

Z6: 3m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 9m

Stress points: 59

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 37m

Stress points: 103

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 36m

Stress points: 112

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 27m

Stress points: 92

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.

✓ Available in Zwift View workout More workouts like this

Week 15

Workouts: 5

Total duration: 5h 57m

Total stress points: 364

Average workout:

Duration 1h 11m

Stress points 73

Zone distribution

Z1: 1h 53m

Z2: 34m

Z3: 2h 35m

Z4: 5m

Z5: 48m

Z6: 2m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 14m

Stress points: 59

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 42

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 37m

Stress points: 103

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 36m

Stress points: 112

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.

✓ Available in Zwift View workout More workouts like this

Week 16

Workouts: 3

Total duration: 2h 36m

Total stress points: 153

Average workout:

Duration 52m

Stress points 51

Zone distribution

Z1: 33m

Z2: 34m

Z3: 1h 25m

Z4: -

Z5: -

Z6: 4m

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

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 47m 30s

Stress points: 48

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 3m

Stress points: 57

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.

✓ Available in Zwift View workout More workouts like this

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!

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