The 2x15 FTP Intervals workout is pretty simple: warm up, then ride two 15-minute intervals at your functional threshold power. (Try an FTP test, if you haven't yet established yours). But this workout is far from easy. You'll want to go into it well rested. All in all, it's a great way to test your mettle and build your base power—all in under an hour.

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This workout really gets your Type II (Fast Twitch) muscle fibers firing, by completing 20 x 20-second sprint efforts. There are huge gains to be made through sprint training, even if your target event doesn't involve sprinting - you will love being more powerful and explosive on the bike.

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Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.

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Today's workout, '2004' is the first in a series of 6 workouts designed to help you prepare for Rapha's Festive 500 Challenge - 500km in eight days.

Rapha was founded in 2004.

You will complete 2 x 15 minute blocks, each containing a 10 minute ramped effort, followed by a short block of 'Over-Unders' where we tip above and under your threshold before a big 30 second push at the end. You will spend a lot of time during todays session just below your threshold power, with a small amount above your FTP - an efficient way to help improve your endurance.

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After a series of short, hard intervals, take on a sustained block of FTP. Opposite of some of the previous workouts where a sustained sub-threshold effort was followed by high-power intervals, in this workout we build some fatigue with the intervals before tackling the sustained threshold effort.

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Big session today! Now that you're into the ZA Semi finals we are going to implement training that targets specific areas of fitness. We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.

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Anna van der Breggen, who took home the gold medal at the 2016 Summer Olympics in the women’s road race, can put in a massive attack to create a break, but somehow still have plenty left in the tank to sprint ahead for the win. Similar to how she won the Gold in 2016. This workout will challenge your ability to recover after putting in a couple of hard efforts, and test your mettle as you sprint for the line on tired legs.

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A Zwift race start specific workout with 30/30s followed by 10min at zone 4.

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Training in the power zone just below your functional threshold power (FTP) is a super effective and efficient way to raise your fitness - this is also called the 'sweet spot zone. Today's workout is this plan's introduction to that zone. After a warm-up, we'll go into 2, 8min long sweet spot intervals with 3min of rest in between, then cool down.

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Get ready for a thrilling 35-minute ride with us! We're hitting virtual hills to ramp up your strength and stamina. It's all about fun climbs and feeling great with each summit we reach. Let's tackle these hills together and enjoy every moment!

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Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

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Put on your spelunking helmet, because we're going deep into the pain cave. A series of short, hard efforts will wear you down, before a long mega-effort pushes you to the limit. The only way through is to grin and bear it.

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Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.

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Welcome to Half Hour of Power! Half Hour Of Power is a fast and fun ride with what appears to be inconsistent power efforts, but is actually calculated training. Each power interval is followed by a recovery interval of equal time. As the power intervals' intensities decrease, the duration increases. This is a fun challenge for the body and mind, all while improving overall fitness!

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The Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes Z3 (88%) and 30 seconds Z5 (110%). The 30/30s up the ante a bit and alternate between 30 seconds Z6 (130%) and 30 seconds Z1 (50%). Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...

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This is a great all-rounder workout. It starts off with an easy warm up followed by 10 minutes at the top of zone 2, straight into 5 x 30 on, 30 off, working through multiple zones. After fully recovering from the first block you get into the main set. The main part of today's workout is 4 x 60 on, 60 off between zone 2 and zone 5. The final block of work is an all familiar 20 seconds on, 40 seconds on x 8.

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Ready for a fun 30-minute ride? We're going to tackle some power intervals together, it's the perfect way to boost your endurance and build strength, one pedal stroke at a time. Don't worry, I'll be with you every step of the way, guiding you through each surge and recovery. Let's turn up the energy and enjoy the ride!

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Variety is the spice of life, and this workout runs you through the gamut—with 1-minute bursts, all-out sprints, and two long blocks at "sweet spot" power (just below your functional threshold). Jon's Mix was developed by Zwift cofounder Jon Mayfield, and it's widely used by the Zwift development team to test features. It's also a heck of a 1-hour workout!

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A race simulation on London Classique where you'll tackle 4 laps of the course.

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A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts.

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Another high intensity workout today. The stochastic nature of MTB riding requires you to turn the power on and then off in quick succession. Quite often leading into a threshold type of effort. Sustaining threshold power for long periods is a hard workout. Performing micro intervals leading into this effort gives the session another element of specificity.

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This workout is straight forward - you will spend plenty of time with your chain tight. 3 x 6 minute blocks of Zone 3, will ensure you get a good training stress, without leaving your legs heavy for tomorrow.

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Making workouts less monotonous and fun is a crucial aspect of indoor training. Over/unders is an excellent way to accomplish this. Today's workout is the next step in our over/under workout series. After a warm-up, we'll go into 2 sets of 6x (2min under and 30sec over), then cool down. We're pushing the under this week by another minute, but I know you are up for it!

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Over-Under intervals help build top end capacity, quickly. This type of workout is efficient and highly effective. Adding a couple of accurate sessions like this to your weekly training will pay dividends when you take your riding outside.
When the hammer is down this summer and you need to hold the wheel in front of you or stay away from the bunch during a breakaway, you will be glad you've completed this session.

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Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.

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This workout aims to activate the fast twitch muscles and prepare body and mind for race-pace efforts. Commonly referred to as "opening up the legs” to avoid feeling stale on race day.

This session is generally performed the day before race-day, and after having an easy day or two.

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It's finally come! You're ready for the last workout before the big event. Nice and easy stuff today. Do this one 2 days or one day before the day to open the legs back up. NOT meant to be hard.

Real good day to rid outside or at the very least try out the rig on Zwift free ride. The only efforts will be for 10 seconds to build some RPM"S and that's it.

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Introductory workout to be done prior to starting a training plan

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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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MTB racing places the rider under some extreme circumstances. High power with low cadence, and long threshold efforts are just some examples of what you will experience racing.

This is a race-simulation session, with intervals that are representative of a race, that also works on your threshold power. So not only will you get a taste of racing, but you will get a good training benefit too.

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Just some super simple builds into the "sweet spot" zone to get that engine firing! No work really needed to do now, but want to keep the legs awake. So, short and sweet this time.

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The Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready the mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time... Only to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1min FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and threshold.

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Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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You can accomplish so much in 40 minutes, and this threshold workout is proof. This session opens with a quick warm up before the the main set of intervals kick in: 90 seconds of high power work, 30 seconds of recovery. You'll get stronger with every step.

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Welcome to the Kitchen Sink! Today's ride is an endurance session, which is an ideal time to focus on improving your pedaling efficiency. Throughout today's endurance ride, you will increase the focus on your cardiovascular endurance by challenging your ability to pedal at a higher cadence than you prefer. Let's get moving!

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Dylan van Baarle has performed exceptionally well as a Classics rider, something that requires the ability to surge repeatedly over the course of a long race. If you miss one move with some races, it's all over! This workout features plenty of interval surges to practice exactly that!

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This short workout concentrates on 30 second efforts with short recoveries to help boost VO2 power (just above your FTP).

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;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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This workout has the goal to help the cardio-respiratory system reach the maximum efficiency without an excessive lactic acid accumulation at the start of a Time Trial, helping raise the Vo2 max (directly correlated to heart rate) as fast as possible.

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