10min from 40 to 80% FTP15min @ 100% FTP10min @ 60% FTP15min @ 100% FTP5min from 75 to 40% FTP
Workout overview

Duration: 55m

Stress points: 72

Zone distribution

Z1: 8m

Z2: 16m

Z3: 1m

Z4: 30m

Z5: -

Z6: -

14%
29%
2%
55%
0%
0%

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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5min from 40 to 105% FTP2min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 51% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
5min from 70 to 40% FTP
Workout overview

Duration: 41m

Stress points: 46

Zone distribution

Z1: 29m

Z2: 3m

Z3: 1m

Z4: 1m

Z5: -

Z6: 7m

71%
7%
3%
3%
0%
16%

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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45min free ride target 55% FTP
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

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

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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8min from 35 to 95% FTP2min @ 45% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP5min @ 40% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP30sec @ 40% FTP5min from 60 to 35% FTP
Workout overview

Duration: 50m 30s

Stress points: 57

Zone distribution

Z1: 16m

Z2: 8m

Z3: 9m

Z4: 17m

Z5: 1m

Z6: -

31%
15%
18%
34%
2%
0%

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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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%

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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3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
Workout overview

Duration: 52m

Stress points: 81

Zone distribution

Z1: 18m

Z2: 12m

Z3: 1m

Z4: 4m

Z5: 6m

Z6: 11m

35%
23%
2%
8%
12%
21%

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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8min from 50 to 80% FTP1min @ 50% FTP2min @ 119% FTP1min @ 50% FTP1min @ 137% FTP1min @ 50% FTP15sec @ 198% FTP5min @ 65% FTP2min @ 119% FTP1min @ 50% FTP1min @ 137% FTP1min @ 50% FTP15sec @ 198% FTP5min @ 65% FTP2min @ 119% FTP1min @ 50% FTP1min @ 137% FTP1min @ 50% FTP15sec @ 198% FTP5min from 75 to 25% FTP
Workout overview

Duration: 39m 45s

Stress points: 55

Zone distribution

Z1: 13m

Z2: 16m

Z3: 1m

Z4: -

Z5: -

Z6: 10m

33%
40%
3%
0%
0%
25%

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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8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 55% FTP
Workout overview

Duration: 52m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 5m

40%
8%
2%
38%
2%
10%

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

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5min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP8min @ 90rpm, 90% FTP3min @ 85rpm, 55% FTP8min @ 80rpm, 90% FTP3min from 55 to 25% FTP
Workout overview

Duration: 32m

Stress points: 34

Zone distribution

Z1: 13m

Z2: 2m

Z3: -

Z4: 17m

Z5: 1m

Z6: -

41%
5%
0%
52%
3%
0%

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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10min @ 85rpm, from 40 to 73% FTP5min @ 70rpm, 73% FTP2min @ 85rpm, 53% FTP5min @ 100rpm, 73% FTP2min @ 85rpm, 53% FTP5min @ 73% FTP2min @ 85rpm, 53% FTP4x 1min @ 70rpm, 73% FTP,
15sec @ 100rpm, 73% FTP
2min @ 85rpm, 53% FTP5min @ 100rpm, 73% FTP5min @ 85rpm, from 60 to 40% FTP
Workout overview

Duration: 48m

Stress points: 35

Zone distribution

Z1: 19m

Z2: 29m

Z3: -

Z4: -

Z5: -

Z6: -

40%
60%
0%
0%
0%
0%

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

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5min @ 85rpm, from 50 to 75% FTP2min @ 95rpm, from 75 to 90% FTP1min @ 100rpm, from 90 to 100% FTP2min @ 85rpm, 50% FTP10x 30sec @ 95rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
10x 30sec @ 95rpm, 108% FTP,
30sec @ 85rpm, 50% FTP
5min @ 90rpm, 110% FTP5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 47

Zone distribution

Z1: 19m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: 15m

Z6: -

48%
8%
5%
3%
38%
0%

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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8min from 50 to 75% FTP2min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min from 69 to 44% FTP
Workout overview

Duration: 44m

Stress points: 44

Zone distribution

Z1: 13m

Z2: 8m

Z3: 19m

Z4: 1m

Z5: 2m

Z6: -

30%
19%
44%
2%
4%
1%

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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10min from 40 to 75% FTP30sec @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 80% FTP30sec @ 110rpm, 110% FTP2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
30sec from 88 to 50% FTP2min 30sec @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP30sec from 50 to 88% FTP4x 2min @ 90rpm, 88% FTP,
30sec @ 110rpm, 110% FTP
2min from 50 to 25% FTP
Workout overview

Duration: 1h 2m

Stress points: 76

Zone distribution

Z1: 26m

Z2: 5m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 8m

42%
8%
29%
1%
8%
12%

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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5min from 55 to 65% FTP5min @ 75% FTP30sec @ 82% FTP30sec @ 55% FTP30sec @ 100% FTP30sec @ 55% FTP30sec @ 110% FTP30sec @ 55% FTP30sec @ 115% FTP30sec @ 55% FTP30sec @ 130% FTP5min @ 55% FTP4x 1min @ 70% FTP,
1min @ 115% FTP
5min @ 55% FTP8x 20sec @ 140% FTP,
40sec @ 55% FTP
5min from 65 to 50% FTP
Workout overview

Duration: 45m 30s

Stress points: 49

Zone distribution

Z1: 23m

Z2: 13m

Z3: 1m

Z4: 1m

Z5: 5m

Z6: 3m

51%
29%
1%
1%
11%
7%

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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6min from 30 to 70% FTP3x 1min @ 150% FTP,
1min 30sec @ 55% FTP
10sec @ 265% FTP2min @ 65% FTP10sec @ 265% FTP1min 30sec @ 55% FTP10sec @ 265% FTP1min @ 45% FTP10sec @ 265% FTP30sec @ 35% FTP10sec @ 265% FTP5min @ 60% FTP10min @ 89% FTP5min @ 60% FTP10min @ 89% FTP5min from 70 to 30% FTP
Workout overview

Duration: 54m 20s

Stress points: 71

Zone distribution

Z1: 21m

Z2: 10m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

38%
18%
37%
0%
0%
7%

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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7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP20sec @ 150% FTP1min @ 100% FTP30sec @ 65% FTP3min @ 90% FTP20sec @ 130% FTP2min @ 95% FTP2min @ 85% FTP2min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP45sec @ 130% FTP2min @ 105% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 56m 15s

Stress points: 82

Zone distribution

Z1: 10m

Z2: 5m

Z3: 8m

Z4: 26m

Z5: 3m

Z6: 5m

17%
8%
14%
46%
5%
8%

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

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8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
3min from 55 to 35% FTP
Workout overview

Duration: 58m 30s

Stress points: 77

Zone distribution

Z1: 29m

Z2: 8m

Z3: 7m

Z4: -

Z5: -

Z6: 14m

50%
14%
12%
0%
0%
24%

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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7min from 50 to 75% FTP1min @ 50% FTP5x 1min @ 90% FTP,
1min @ 70% FTP
1min @ 50% FTP3min @ 88% FTP2min @ 50% FTP6x 15sec @ 45% FTP,
30sec @ 120% FTP
7min @ 95% FTP5min @ 50% FTP6x 15sec @ 45% FTP,
30sec @ 120% FTP
7min @ 95% FTP5min @ 50% FTP
Workout overview

Duration: 57m

Stress points: 67

Zone distribution

Z1: 20m

Z2: 9m

Z3: 3m

Z4: 19m

Z5: -

Z6: 6m

35%
16%
5%
33%
0%
11%

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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5min from 40 to 105% FTP2min @ 50% FTP3x 6min @ 89% FTP,
2min @ 51% FTP
5min from 70 to 40% FTP
Workout overview

Duration: 36m

Stress points: 38

Zone distribution

Z1: 13m

Z2: 3m

Z3: 19m

Z4: 1m

Z5: -

Z6: -

36%
8%
53%
3%
0%
0%

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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5min from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP2min 30sec @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP
3min from 75 to 25% FTP
Workout overview

Duration: 31m 30s

Stress points: 35

Zone distribution

Z1: 10m

Z2: 2m

Z3: 15m

Z4: 1m

Z5: 4m

Z6: -

30%
8%
48%
2%
13%
0%

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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10min from 50 to 82% FTP2min from 90 to 105% FTP2min @ 85rpm, 50% FTP3x 40sec @ 106% FTP,
1min @ 88% FTP
2min 30sec @ 50% FTP3x 40sec @ 108% FTP,
1min @ 90% FTP
2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP
2min 30sec @ 50% FTP3x 40sec @ 110% FTP,
1min @ 92% FTP
5min from 75 to 50% FTP
Workout overview

Duration: 46m 30s

Stress points: 55

Zone distribution

Z1: 15m

Z2: 8m

Z3: 5m

Z4: 11m

Z5: 8m

Z6: -

31%
17%
11%
24%
17%
0%


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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5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP30sec @ 100rpm, from 110 to 120% FTP5min @ 90rpm, 95% FTP30sec @ 90rpm, 50% FTP30sec @ 100rpm, from 120 to 110% FTP5min @ 90rpm, 65% FTP30sec @ 100rpm, from 110 to 120% FTP5min @ 90rpm, 95% FTP30sec @ 90rpm, 50% FTP30sec @ 100rpm, from 120 to 110% FTP5min @ 90rpm, 65% FTP5min from 65 to 40% FTP
Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 10m

Z5: 3m

Z6: -

26%
39%
0%
26%
8%
1%

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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7min from 50 to 75% FTP1min @ 50% FTP3x 1min @ 90% FTP,
1min @ 70% FTP
2min @ 50% FTP3min @ 80% FTP2min @ 50% FTP1min @ 110% FTP4min @ 60% FTP1min @ 80% FTP1min @ 85% FTP1min @ 90% FTP1min @ 95% FTP10min @ 60% FTP1x 2min @ 95% FTP,
10sec @ 120% FTP
1min @ 50% FTP1x 2min @ 95% FTP,
10sec @ 120% FTP
1min @ 50% FTP10min @ 60% FTP
Workout overview

Duration: 56m 20s

Stress points: 50

Zone distribution

Z1: 10m

Z2: 31m

Z3: 5m

Z4: 9m

Z5: 1m

Z6: -

17%
55%
9%
16%
2%
1%

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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10min from 45 to 65% FTP4x 6min @ 70% FTP,
10sec @ 120% FTP
10min from 55 to 45% FTP
Workout overview

Duration: 44m 40s

Stress points: 32

Zone distribution

Z1: 18m

Z2: 27m

Z3: -

Z4: -

Z5: -

Z6: 1m

39%
59%
0%
0%
0%
1%

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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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 ride
Workout overview

Duration: 35m

Stress points: 38

Zone distribution

Z1: 9m

Z2: 6m

Z3: 14m

Z4: 3m

Z5: 2m

Z6: 1m

25%
18%
40%
9%
6%
3%

Introductory workout to be done prior to starting a training plan

✓ Available in Zwift View workout More workouts like this

10min from 50 to 75% FTP1min @ 95% FTP1min @ 55% FTP2min @ 95% FTP2min @ 55% FTP3min @ 95% FTP3min @ 55% FTP10min @ 75% FTP2min @ 55% FTP1min @ 95% FTP1min @ 55% FTP2min @ 95% FTP2min @ 55% FTP3min @ 95% FTP3min @ 55% FTP10min from 75 to 50% FTP
Workout overview

Duration: 56m

Stress points: 52

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.

✓ Available in Zwift View workout More workouts like this

5min from 42 to 70% FTP2min @ 50% FTP3min @ 70% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP
2min @ 50% FTP4min @ 80% FTP3min @ 50% FTP45sec @ 80rpm, 125% FTP4min 15sec @ 90rpm, from 106 to 88% FTP45sec @ 70rpm, 125% FTP5min @ 80% FTP1min @ 110% FTP7min from 88 to 106% FTP2min @ 65% FTP3min from 80 to 98% FTP30sec @ 60rpm, 125% FTP3min @ 95% FTP3min from 95 to 107% FTP1min @ 70rpm, 110% FTP5min @ 50% FTP
Workout overview

Duration: 59m 15s

Stress points: 73

Zone distribution

Z1: 19m

Z2: 7m

Z3: 12m

Z4: 16m

Z5: 3m

Z6: 3m

31%
11%
20%
27%
5%
5%

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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9min from 45 to 65% FTP10sec @ 80% FTP10sec @ 90% FTP10sec @ 100% FTP1min @ 60% FTP10sec @ 80% FTP10sec @ 90% FTP10sec @ 100% FTP1min @ 60% FTP10sec @ 80% FTP10sec @ 90% FTP10sec @ 100% FTP1min @ 60% FTP4min @ 75% FTP2min @ 87% FTP2min @ 91% FTP2min @ 95% FTP3min @ 60% FTP2min @ 87% FTP2min @ 91% FTP2min @ 95% FTP3min @ 60% FTP9min 30sec from 55 to 45% FTP
Workout overview

Duration: 45m

Stress points: 40

Zone distribution

Z1: 16m

Z2: 15m

Z3: 5m

Z4: 9m

Z5: -

Z6: -

36%
34%
10%
20%
0%
0%

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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10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP2min 30sec @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP1min @ 110rpm, 120% FTP1min @ 85rpm, 50% FTP30sec @ 110rpm, 135% FTP1min @ 85rpm, 50% FTP15sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP30sec from 65 to 88% FTP4min @ 95rpm, 88% FTP1min @ 105rpm, 105% FTP15sec @ 85rpm, 65% FTP30sec from 65 to 92% FTP4min @ 95rpm, 92% FTP1min @ 105rpm, 105% FTP30sec @ 85rpm, 65% FTP30sec from 65 to 96% FTP4min @ 95rpm, 96% FTP1min @ 105rpm, 106% FTP1min @ 85rpm, 65% FTP30sec from 65 to 100% FTP4min @ 95rpm, 100% FTP1min @ 105rpm, 105% FTP2min @ 85rpm, 65% FTP30sec from 65 to 104% FTP4min @ 95rpm, 104% FTP1min @ 58rpm, from 104 to 120% FTP5min 45sec from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 20m

Z2: 9m

Z3: 5m

Z4: 17m

Z5: 6m

Z6: 3m

33%
16%
8%
28%
10%
4%

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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5min from 40 to 85% FTP4x 5min @ 96% FTP,
5min @ 89% FTP
5min from 75 to 55% FTP
Workout overview

Duration: 50m

Stress points: 66

Zone distribution

Z1: 3m

Z2: 6m

Z3: 21m

Z4: 20m

Z5: -

Z6: -

7%
11%
42%
40%
0%
0%

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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5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 54

Zone distribution

Z1: 21m

Z2: 3m

Z3: -

Z4: 1m

Z5: 13m

Z6: 3m

51%
8%
0%
1%
33%
8%

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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5min from 30 to 50% FTP3min @ 60rpm, 65% FTP2min @ 40% FTP3min @ 95rpm, 65% FTP2min @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP30sec @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP1min 30sec @ 40% FTP30sec @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP2min @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP30sec @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP1min 30sec @ 40% FTP30sec @ 40% FTP30sec @ 95% FTP30sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP30sec @ 115% FTP3min @ 40% FTP5x 15sec @ 150% FTP,
45sec @ 40% FTP
3min from 50 to 30% FTP
Workout overview

Duration: 48m

Stress points: 38

Zone distribution

Z1: 32m

Z2: 6m

Z3: -

Z4: 3m

Z5: 6m

Z6: 1m

66%
13%
0%
6%
13%
3%

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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8min from 30 to 100% FTP30sec @ 205% FTP2min 40sec @ 50% FTP30sec @ 205% FTP2min 35sec @ 50% FTP30sec @ 205% FTP2min 30sec @ 50% FTP30sec @ 205% FTP2min 25sec @ 50% FTP30sec @ 205% FTP2min 20sec @ 50% FTP30sec @ 205% FTP2min 15sec @ 50% FTP30sec @ 205% FTP2min 10sec @ 50% FTP30sec @ 205% FTP2min 5sec @ 50% FTP30sec @ 205% FTP2min @ 50% FTP30sec @ 205% FTP1min 55sec @ 50% FTP30sec @ 205% FTP1min 50sec @ 50% FTP30sec @ 205% FTP5min from 70 to 30% FTP
Workout overview

Duration: 43m 45s

Stress points: 87

Zone distribution

Z1: 32m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: -

Z6: 6m

73%
7%
4%
3%
0%
14%

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

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10min from 51 to 75% FTP10min @ 95rpm, 88% FTP5min @ 55% FTP6min @ 90rpm, 88% FTP3min @ 90rpm, 104% FTP1min @ 90rpm, 120% FTP5min @ 55% FTP6min @ 95rpm, 88% FTP3min @ 95rpm, 104% FTP1min @ 95rpm, 120% FTP5min from 75 to 50% FTP
Workout overview

Duration: 55m

Stress points: 65

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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15min from 40 to 75% FTP2min @ 51% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP
Workout overview

Duration: 49m

Stress points: 45

Zone distribution

Z1: 27m

Z2: 8m

Z3: 1m

Z4: 13m

Z5: -

Z6: -

55%
16%
2%
26%
0%
0%

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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7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP5min @ 60rpm, from 60 to 85% FTP5min from 85 to 110% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 115% FTP5min @ 40% FTP5min @ 60rpm, from 60 to 85% FTP5min from 85 to 110% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 115% FTP5min @ 40% FTP
Workout overview

Duration: 56m

Stress points: 62

Zone distribution

Z1: 22m

Z2: 10m

Z3: 6m

Z4: 15m

Z5: 4m

Z6: -

39%
17%
10%
27%
8%
0%

Todays workout contains some ramped efforts, at varying cadences.

We will complete 2 x 15 minute blocks, each containing a two consecutive ramps, with the first at a low cadence of 60rpm, 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.

We spend a lot of time today around your threshold, but critically not AT threshold, which is more aligned to the demands of mountain biking.

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5min from 40 to 105% FTP2min @ 50% FTP5min from 70 to 110% FTP4min @ 50% FTP5min from 110 to 70% FTP4min @ 50% FTP5min from 70 to 110% FTP5min from 70 to 40% FTP
Workout overview

Duration: 35m

Stress points: 36

Zone distribution

Z1: 15m

Z2: 5m

Z3: 6m

Z4: 7m

Z5: 2m

Z6: -

42%
15%
18%
19%
5%
0%

This workout makes use of arguably Zwift's coolest workout feature - ramps! Two ramp ups and one ramp down, all between Endurance (Zone 2) and Vo2 Max (Zone 5) will help elevate your heart rate, without being too damaging to your leg muscles. A nice contribution to your training consistency, as you should be able to train again tomorrow.

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10min from 25 to 75% FTP30sec @ 95rpm, 80% FTP1min @ 85rpm, 65% FTP30sec @ 105rpm, 90% FTP1min @ 85rpm, 65% FTP30sec @ 115rpm, 105% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP2min 30sec @ 85rpm, 50% FTP5min @ 95rpm, 95% FTP30sec from 100 to 150% FTP3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 60% FTP
7min from 50 to 25% FTP
Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 27m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

45%
17%
1%
26%
2%
10%

Another one of those workouts that gets harder as it goes on, making it feel like you are in an "uphill battle."

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7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 85rpm, 55% FTP20sec @ 150% FTP30sec @ 75% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP1min 30sec @ 130% FTP20sec @ 55% FTP1min 30sec @ 115% FTP1min @ 55% FTP1min @ 100% FTP20sec @ 200% FTP4min @ 55% FTP
Workout overview

Duration: 57m 10s

Stress points: 84

Zone distribution

Z1: 20m

Z2: 3m

Z3: -

Z4: 17m

Z5: 9m

Z6: 9m

35%
4%
0%
30%
15%
16%

A race simulation on Watopia Hilly Reverse where you'll tackle 3 laps of the course.

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7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP20sec @ 150% FTP1min @ 100% FTP1min @ 75% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 115% FTP10sec @ 150% FTP1min @ 100% FTP20sec @ 200% FTP3min from 55 to 35% FTP
Workout overview

Duration: 53m

Stress points: 77

Zone distribution

Z1: 8m

Z2: 7m

Z3: -

Z4: 30m

Z5: 6m

Z6: 2m

15%
13%
0%
57%
11%
4%

A race simulation on Watopia Volcano Circuit where you'll tackle 5 laps of the course.

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8min from 50 to 80% FTP2min @ 55% FTP1min @ 110rpm, 150% FTP9min @ 85rpm, from 88 to 95% FTP5min @ 55% FTP45sec @ 110rpm, 150% FTP9min 15sec @ 85rpm, from 88 to 95% FTP5min @ 55% FTP30sec @ 110rpm, 150% FTP9min 30sec @ 85rpm, from 88 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 55m

Stress points: 69

Zone distribution

Z1: 20m

Z2: 4m

Z3: 9m

Z4: 20m

Z5: -

Z6: 2m

36%
8%
16%
36%
0%
4%

A Zwift race start simulation workout with an initial very hard effort followed by a sweet spot ramp.

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5min from 25 to 65% FTP5min @ 65% FTP2min free ride4min @ 80% FTP2min free ride3min @ 95% FTP2min free ride2min @ 109% FTP2min free ride1min @ 125% FTP2min free ride
Workout overview

Duration: 30m

Stress points: 35

Zone distribution

Z1: 4m

Z2: 6m

Z3: 14m

Z4: 3m

Z5: 2m

Z6: 1m

14%
19%
47%
10%
7%
3%

Introductory workout to be done prior to starting a training plan. This should be done after a ramp test. The focus today is making sure your FTP is accurate from the ramp test. Please adjust your FTP up or down based on how each zone feels today.

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