2018 PRL46 Prep

Plan overview

Weeks: 12

Duration: 4h 20m/week

Stress points: 264/week

Workouts: 71

Total duration: 51h 59m

Total stress points: 3163

Zone distribution

Z1: 12h 33m

Z2: 7h 34m

Z3: 23h 43m

Z4: 5h 28m

Z5: 1h 54m

Z6: 48m

24%
15%
46%
11%
4%
2%


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

Week 1

Workouts: 5

Total duration: 3h 13m

Total stress points: 184

Average workout:

Duration: 39m

Stress points: 37

Zone distribution

Z1: 53m

Z2: 22m

Z3: 1h 45m

Z4: 3m

Z5: 6m

Z6: 4m

27%
11%
55%
2%
3%
2%

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: 53m

Stress points: 50

Zone distribution

Z1: 11m

Z2: 5m

Z3: 36m

Z4: -

Z5: 1m

Z6: -

21%
9%
68%
0%
2%
0%

After warming up, the aim today is to complete 3 x 1 minute maximal efforts.

The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.

It doesn't matter if the terrain is uphill or downhill. Just like when riding outdoors, it's good to have some variety in these efforts.

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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: 45m

Stress points: 43

Zone distribution

Z1: 18m

Z2: 6m

Z3: 20m

Z4: -

Z5: -

Z6: 1m

40%
14%
44%
0%
0%
1%

Working in your Tempo zone, today we are varying the cadence and power.

Observe your Heart Rate during the 15 minute interval and look for changes in Heart Rate when your cadence change

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Week 2

Workouts: 6

Total duration: 4h 13m

Total stress points: 246

Average workout:

Duration: 42m

Stress points: 41

Zone distribution

Z1: 49m

Z2: 52m

Z3: 2h 8m

Z4: 18m

Z5: 6m

Z6: 1m

19%
20%
50%
7%
2%
0%

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

Workout overview

Duration: 52m

Stress points: 52

Zone distribution

Z1: 4m

Z2: 25m

Z3: 18m

Z4: -

Z5: 6m

Z6: -

8%
47%
34%
0%
12%
0%

After warming up complete 15 minutes of 'free-ride' to build a little fatigue in the legs. Aim to keep power within Zones 2 and 3 during this time.

We then complete
2 sets of (6 x 30sec efforts @ Z5 Power with 30sec recovery). With 10 minute recovery between the sets.

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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: 48m

Stress points: 46

Zone distribution

Z1: 16m

Z2: 9m

Z3: 5m

Z4: 18m

Z5: -

Z6: -

33%
19%
10%
38%
0%
0%

Warm up followed by;
3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery.
Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?

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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: 45m

Stress points: 43

Zone distribution

Z1: 18m

Z2: 6m

Z3: 20m

Z4: -

Z5: -

Z6: 1m

40%
14%
44%
0%
0%
1%

Working in your Tempo zone, today we are varying the cadence and power.

Observe your Heart Rate during the 15 minute interval and look for changes in Heart Rate when your cadence change

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Week 3

Workouts: 6

Total duration: 4h 31m

Total stress points: 264

Average workout:

Duration: 45m

Stress points: 44

Zone distribution

Z1: 1h 5m

Z2: 37m

Z3: 2h 1m

Z4: 47m

Z5: 1m

Z6: 1m

24%
13%
45%
17%
0%
0%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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

Stress points: 58

Zone distribution

Z1: 18m

Z2: 6m

Z3: 30m

Z4: 5m

Z5: -

Z6: 1m

30%
10%
50%
8%
0%
1%

Working in your Tempo zone, today we are varying the cadence and power.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

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Workout overview

Duration: 50m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 11m

Z3: 5m

Z4: 18m

Z5: -

Z6: -

33%
21%
10%
36%
0%
0%

Warm up followed b;y;;;:
3 x 6 minute efforts @ 98%, 95% and 91% FTP respectively with 2min recovery.
Observe your Heart Rate response to each interval. Is it decreasing with the reduction of target power in each interval?

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Workout overview

Duration: 58m

Stress points: 55

Zone distribution

Z1: 11m

Z2: 6m

Z3: 36m

Z4: 4m

Z5: 1m

Z6: -

19%
10%
62%
7%
2%
0%

After warming up, the aim today is to complete 4 x 1 minute maximal efforts.

The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.

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Workout overview

Duration: 53m

Stress points: 50

Zone distribution

Z1: 19m

Z2: 14m

Z3: -

Z4: 20m

Z5: -

Z6: -

36%
27%
0%
38%
0%
0%

12min intervals consisting of 3min @ 98% / 1min 62%.

With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 12min.

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Week 4

Workouts: 6

Total duration: 4h 53m

Total stress points: 298

Average workout:

Duration: 49m

Stress points: 50

Zone distribution

Z1: 57m

Z2: 27m

Z3: 2h 46m

Z4: 40m

Z5: 1m

Z6: 2m

20%
9%
56%
14%
0%
1%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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: 74

Zone distribution

Z1: 16m

Z2: 3m

Z3: 45m

Z4: 5m

Z5: -

Z6: 1m

23%
4%
64%
7%
0%
2%

Working in your Tempo zone, today we are varying the cadence and power.

However, start each 15min effort with a 'slow starting speed sprint'. Out of the saddle for the sprint, then straight into tempo effort.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

Finish the session with some endurance in 'free ride' mode.

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Workout overview

Duration: 56m

Stress points: 58

Zone distribution

Z1: 17m

Z2: 13m

Z3: -

Z4: 26m

Z5: -

Z6: -

30%
23%
0%
46%
0%
0%

16min intervals consisting of 3min @ 98% / 1min 62%.

With the recovery period requiring some pressure on the pedals, monitor your heart rate to see if you are able to bring it back to normal recovery levels over the course of the 16min.

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Workout overview

Duration: 57m

Stress points: 55

Zone distribution

Z1: 11m

Z2: 5m

Z3: 36m

Z4: 4m

Z5: 1m

Z6: -

19%
9%
63%
7%
2%
0%

After warming up, the aim today is to complete 4 x 1 minute maximal efforts.

The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.

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Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 13m

Z2: 6m

Z3: 35m

Z4: 5m

Z5: -

Z6: 1m

22%
10%
58%
8%
0%
1%

After warming up the session is a 'free ride', but during the session complete 6 x 12sec max sprints starting from high speed (30km/h).

Begin sprint in a gear that allows you to reach ~100rpm after 12sec. No gear changes during sprint.

Grip bars tightly.

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Week 5

Workouts: 6

Total duration: 4h 52m

Total stress points: 291

Average workout:

Duration: 49m

Stress points: 49

Zone distribution

Z1: 1h 17m

Z2: 38m

Z3: 2h 3m

Z4: 46m

Z5: 6m

Z6: 3m

26%
13%
42%
16%
2%
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.

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 18m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: -

Z6: 2m

30%
10%
50%
7%
0%
4%

Working in your Tempo zone, today we are varying the cadence and power.

However, start each 5min effort with a 'high speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

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Workout overview

Duration: 58m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 9m

Z3: 13m

Z4: 17m

Z5: -

Z6: -

34%
15%
22%
29%
0%
0%

Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.

After some endurance building 'free riding', you will complete a 5min sub-threshold effort with cadence self selected.

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Workout overview

Duration: 1h 10m

Stress points: 73

Zone distribution

Z1: 16m

Z2: 14m

Z3: 15m

Z4: 21m

Z5: 3m

Z6: 1m

23%
20%
21%
30%
4%
1%

Building some fatigue in the legs by first completing 30min of 'free ride', then performing 3 x 10min efforts

6min @ 95%
1min @ 109%
3min @ 63%

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Workout overview

Duration: 59m

Stress points: 50

Zone distribution

Z1: 23m

Z2: 9m

Z3: 20m

Z4: 4m

Z5: 3m

Z6: -

38%
16%
34%
7%
5%
0%

Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.

After warming up you will complete 2 x 10 min Strength endurance intervals. Target cadence drops from 65 to 60rpm during the effort.

Finish the session with a high cadence 2min Max Aerobic effort.

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Week 6

Workouts: 6

Total duration: 4h 50m

Total stress points: 275

Average workout:

Duration: 48m

Stress points: 46

Zone distribution

Z1: 1h 22m

Z2: 21m

Z3: 2h 29m

Z4: 34m

Z5: 4m

Z6: 1m

28%
7%
51%
12%
1%
0%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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 1m

Stress points: 57

Zone distribution

Z1: 20m

Z2: 6m

Z3: 31m

Z4: 5m

Z5: -

Z6: -

33%
9%
50%
8%
0%
0%

Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.

After some endurance building 'free riding' you will complete a 5min sub-threshold effort with cadence self selected.

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Workout overview

Duration: 55m

Stress points: 55

Zone distribution

Z1: 11m

Z2: 3m

Z3: 35m

Z4: 5m

Z5: -

Z6: 1m

21%
5%
64%
9%
0%
1%

After warming up the session is a 'free ride', but during the session complete 6 x 12sec max sprints starting from low speed (10km/h).

Begin sprint in a big gear that allows you to reach ~100rpm after 12sec. No gear changes during sprint.

Grip bars tightly.

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Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 29m

Z2: 6m

Z3: 3m

Z4: 20m

Z5: 1m

Z6: -

49%
10%
5%
33%
2%
1%

Targeting your aerobic efficiency with 5 x 5min sub-threshold efforts with 3min recovery.

We are also introducing an added stress by challenging your neuromuscular system by increasing the target cadence.

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Workout overview

Duration: 1h 4m

Stress points: 57

Zone distribution

Z1: 21m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: 3m

Z6: -

32%
10%
47%
6%
5%
0%

Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.

After warming up you will complete 2 x 15 min Strength endurance intervals. Target cadence varies from 65 to 60rpm during the effort.

Finish the session with a high cadence 2min Max Aerobic effort.

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Week 7

Workouts: 6

Total duration: 4h 34m

Total stress points: 284

Average workout:

Duration: 46m

Stress points: 47

Zone distribution

Z1: 1h

Z2: 1h 5m

Z3: 1h 26m

Z4: 29m

Z5: 26m

Z6: 8m

22%
24%
31%
11%
10%
3%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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: 54m 30s

Stress points: 58

Zone distribution

Z1: 8m

Z2: 39m

Z3: -

Z4: -

Z5: -

Z6: 8m

14%
72%
0%
0%
0%
14%

After warming up, the focus is on completing quality 'Extensive Anaerobic' intervals.

3 x 2.5min extensive anaerobic intervals will be hard but achievable for you.

However, just like on a long climb, these will be performed from an already tempo-like effort.

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Workout overview

Duration: 52m

Stress points: 46

Zone distribution

Z1: 20m

Z2: 12m

Z3: -

Z4: 20m

Z5: -

Z6: -

38%
24%
0%
38%
0%
0%

Today's session focuses on simulating the demands of extended climbing.

Riding at the lower end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.

When performing the 4 x 5min intervals, position yourself on the bike as you would climbing seated.

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Workout overview

Duration: 57m

Stress points: 55

Zone distribution

Z1: 11m

Z2: 5m

Z3: 36m

Z4: 4m

Z5: 1m

Z6: -

19%
9%
63%
7%
2%
0%

After warming up, the aim today is to complete 4 x 1 minute maximal efforts.

The body of the session is all 'free-ride', however you will be prompted when to perform the 1 minutes efforts.

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Workout overview

Duration: 1h

Stress points: 72

Zone distribution

Z1: 22m

Z2: 8m

Z3: -

Z4: 5m

Z5: 25m

Z6: -

37%
13%
0%
8%
42%
0%

Today's session simulates the demands of climbing at a Vo2 Max intensity, by targeting a lower cadence.

5 intervals at Lower Zone 5. However, each interval is extended by 30sec.

The 1st effort is 4 minutes then extend each effort by 30 seconds (last effort is 6 minutes).

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Week 8

Workouts: 6

Total duration: 4h 34m

Total stress points: 298

Average workout:

Duration: 46m

Stress points: 50

Zone distribution

Z1: 1h 6m

Z2: 26m

Z3: 2h 2m

Z4: 38m

Z5: 20m

Z6: 2m

24%
9%
45%
14%
7%
1%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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 ZwiftView workoutMore workouts like this

Workout overview

Duration: 59m

Stress points: 74

Zone distribution

Z1: 18m

Z2: 9m

Z3: -

Z4: 32m

Z5: -

Z6: -

30%
16%
0%
54%
0%
0%

Today's session focuses on simulating the demands of extended climbing.

Riding at the higher end of your Zone 4 threshold power, you will be targeting a cadence similar to climbing.

When performing the 4 x 8min intervals, position yourself on the bike as you would climbing seated.

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Workout overview

Duration: 55m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 9m

Z3: 22m

Z4: 6m

Z5: -

Z6: 2m

29%
17%
40%
11%
0%
4%

;Opening with a 10 minute Tempo effort, you will then complete 2 x 10min Intervals that progress through Zones 3, 4 and 6.

Focusing on a higher cadence today with the target rpm increasing across the 3 intervals.

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Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 33m

Z2: 7m

Z3: -

Z4: -

Z5: 20m

Z6: -

54%
12%
0%
0%
33%
0%

Simulating the demands of climbing at a Vo2 Max intensity, today you will complete 3 x 3min intervals, followed by 3 x 2min intervals.

However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals seated and the 2min intervals standing if possible.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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 ZwiftView workoutMore workouts like this

Week 9

Workouts: 6

Total duration: 4h 42m

Total stress points: 300

Average workout:

Duration: 47m

Stress points: 50

Zone distribution

Z1: 1h 28m

Z2: 47m

Z3: 1h 20m

Z4: 32m

Z5: 29m

Z6: 7m

31%
17%
28%
11%
10%
2%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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 ZwiftView workoutMore workouts like this

Workout overview

Duration: 56m

Stress points: 47

Zone distribution

Z1: 22m

Z2: 22m

Z3: -

Z4: 12m

Z5: -

Z6: -

39%
40%
0%
21%
0%
0%

Riding at a near threshold power, the challenge today is to reach the target power with the highest cadence possible.

You will then increase the length of the interval in the next step where you should aim to maintain the same cadence as the previous interval.

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Workout overview

Duration: 52m 50s

Stress points: 62

Zone distribution

Z1: 28m

Z2: 9m

Z3: 10m

Z4: -

Z5: -

Z6: 6m

53%
17%
19%
0%
0%
11%

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: 1h 1m 30s

Stress points: 71

Zone distribution

Z1: 24m

Z2: 9m

Z3: -

Z4: -

Z5: 29m

Z6: -

39%
15%
0%
0%
46%
0%

Working at the lower end of your Zone 5 Vo2 Max power, this session requires you to complete the longest interval first, then reduce the following interval by 30sec each time.

Starting with a 6min Zone 5 interval, you will finish with a 3.5min interval.

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Workout overview

Duration: 1h 2m

Stress points: 67

Zone distribution

Z1: 15m

Z2: 6m

Z3: 20m

Z4: 20m

Z5: -

Z6: 1m

25%
10%
32%
32%
0%
1%

After warming up you will complete 2 x 20min efforts that vary in cadence and power.

5min higher power / lower cadence
5min lower power / higher cadence

Take note of your heart rate at the beginning and end of each 30min interval.

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Week 10

Workouts: 6

Total duration: 4h 37m

Total stress points: 302

Average workout:

Duration: 46m

Stress points: 50

Zone distribution

Z1: 1h 14m

Z2: 57m

Z3: 1h 29m

Z4: 41m

Z5: 3m

Z6: 13m

27%
21%
32%
15%
1%
5%

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Workout overview

Duration: 54m

Stress points: 64

Zone distribution

Z1: 26m

Z2: 22m

Z3: -

Z4: -

Z5: -

Z6: 6m

47%
41%
0%
0%
0%
11%

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

With 2 sets of the 45 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: 59m

Stress points: 58

Zone distribution

Z1: 17m

Z2: 9m

Z3: 18m

Z4: 12m

Z5: 3m

Z6: -

28%
16%
31%
20%
5%
0%

3 climbs of 11 minutes in duration today, but each one is climbed using a different cadence.

Just like a climb outdoors, the required power will increase throughout the 11min.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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: 53m

Stress points: 64

Zone distribution

Z1: 21m

Z2: 9m

Z3: -

Z4: 17m

Z5: -

Z6: 6m

39%
17%
0%
31%
0%
12%

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

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Workout overview

Duration: 1h 30s

Stress points: 63

Zone distribution

Z1: 11m

Z2: 16m

Z3: 21m

Z4: 12m

Z5: -

Z6: 1m

18%
27%
35%
20%
0%
1%

Simulating long climbs that require an increase in power as the effort goes on.

But each tempo interval finishes with an above threshold effort.

The target cadence throughout the tempo portion decreases. Position yourself on the bike as if climbing, sitting on the back of the seat.

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Week 11

Workouts: 6

Total duration: 4h 19m

Total stress points: 252

Average workout:

Duration: 43m

Stress points: 42

Zone distribution

Z1: 46m

Z2: 28m

Z3: 2h 50m

Z4: -

Z5: 12m

Z6: 2m

18%
11%
66%
0%
5%
1%

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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: 56m

Stress points: 52

Zone distribution

Z1: 20m

Z2: 12m

Z3: 15m

Z4: -

Z5: 9m

Z6: -

36%
21%
27%
0%
16%
0%

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

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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%

Let's see how much you have improved over the last 10 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.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

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

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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Week 12

Workouts: 6

Total duration: 2h 42m

Total stress points: 169

Average workout:

Duration: 27m

Stress points: 28

Zone distribution

Z1: 37m

Z2: 34m

Z3: 1h 25m

Z4: -

Z5: -

Z6: 6m

23%
21%
52%
0%
0%
4%

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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: 54m

Stress points: 64

Zone distribution

Z1: 26m

Z2: 22m

Z3: -

Z4: -

Z5: -

Z6: 6m

47%
41%
0%
0%
0%
11%

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

With 2 sets of the 45 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: 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: -

Stress points: 0

Zone distribution

Z1: -

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

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

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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