8min @ 85rpm, from 50 to 75% FTP2min @ 90rpm, 100% FTP2min @ 85rpm, 65% FTP1min @ 90rpm, 110% FTP1min @ 100rpm, 130% FTP2min @ 85rpm, 65% FTP1min @ 90rpm, 110% FTP1min @ 100rpm, 130% FTP2min @ 85rpm, 65% FTP1min @ 90rpm, 110% FTP1min @ 100rpm, 130% FTP2min @ 85rpm, 65% FTP1min @ 90rpm, 110% FTP1min @ 100rpm, 130% FTP2min @ 85rpm, 65% FTP2min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 30m

Stress points: 42

Zone distribution

Z1: 5m

Z2: 15m

Z3: -

Z4: 2m

Z5: 4m

Z6: 4m

17%
49%
0%
7%
13%
13%

Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.

✓ Available in Zwift View workout More workouts like this

4min @ 80rpm, 40% FTP4min @ 90rpm, 53% FTP4min @ 100rpm, 67% FTP4min @ 110rpm, 80% FTP2min @ 85rpm, 55% FTP3min @ 100rpm, 105% FTP2min @ 85rpm, 55% FTP1min @ 110rpm, 115% FTP2min @ 85rpm, 55% FTP2x 30sec @ 110rpm, 120% FTP,
30sec @ 85rpm, 55% FTP
2min from 55 to 25% FTP
Workout overview

Duration: 30m

Stress points: 29

Zone distribution

Z1: 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

57%
13%
13%
0%
13%
3%

This workout features a series of Leg Openers to prime the pump for a big effort. Enjoy this short and sharp workout designed to get you ready. Who's the "Alpha" after those past weeks of training now? YOU!

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 25 to 75% FTP3min @ 90rpm, 100% FTP30sec @ 110rpm, 125% FTP2min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 120% FTP2min @ 90rpm, 100% FTP30sec @ 110rpm, 115% FTP1min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 110% FTP1min @ 90rpm, 100% FTP30sec @ 110rpm, 105% FTP2min 30sec from 50 to 25% FTP
Workout overview

Duration: 20m

Stress points: 29

Zone distribution

Z1: 6m

Z2: 2m

Z3: -

Z4: 10m

Z5: 2m

Z6: 1m

30%
8%
0%
50%
8%
5%

This workout simulated the demands of a race or hard ride where you've forced to go between "hard" and "harder." It's a tough one, but it packs a lot of intensity into a little amount of time. Better yet, it will help you handle even tougher rides in the future!

✓ Available in Zwift View workout More workouts like this

2min from 65 to 80% FTP3x 40sec @ 88% FTP,
20sec @ 72% FTP
1min @ 80rpm, 78% FTP3x 30sec @ 92% FTP,
30sec @ 72% FTP
1min @ 80rpm, 78% FTP3x 20sec @ 96% FTP,
40sec @ 72% FTP
10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec from 70 to 65% FTP
Workout overview

Duration: 16m

Stress points: 17

Zone distribution

Z1: -

Z2: 8m

Z3: 5m

Z4: 3m

Z5: -

Z6: 1m

0%
53%
28%
16%
0%
3%

Every journey starts with a single step, and we'll start this fitness journey with a 16min workout. The only focus for you today is to have fun working through the power zones! We'll start with a quick warm-up, then get into the workout intervals, which feature various lengths and intensities. All aboard the train going down the fast track to fitness!

✓ Available in Zwift View workout More workouts like this

3min @ 95rpm, from 65 to 75% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP3min from 75 to 65% FTP
Workout overview

Duration: 25m

Stress points: 31

Zone distribution

Z1: -

Z2: 12m

Z3: 3m

Z4: 7m

Z5: 3m

Z6: -

0%
47%
13%
27%
13%
0%

Back at it with another super fun workout! We're going to push the workout length up again today to 25min too! We'll start with a warm-up, then dive into quick 20sec long intervals at various intensities. Fear not, though, this workout may be high-intensity, but it will crush your daily calorie count!

✓ Available in Zwift View workout More workouts like this

3min from 65 to 80% FTP20sec @ 60% FTP2min @ 80% FTP20sec @ 60% FTP2min from 82 to 88% FTP20sec @ 60% FTP1min @ 90% FTP20sec @ 60% FTP1min 30sec from 92 to 98% FTP20sec @ 60% FTP30sec @ 102% FTP20sec @ 60% FTP1min from 104 to 108% FTP20sec @ 60% FTP15sec @ 110% FTP1min 45sec from 70 to 65% FTP
Workout overview

Duration: 15m 20s

Stress points: 17

Zone distribution

Z1: -

Z2: 6m

Z3: 5m

Z4: 3m

Z5: 1m

Z6: -

0%
41%
31%
21%
7%
0%

Control The Burn starts easy and builds slowly. Beware it gets hot! Can you stand the heat! This workout is great for time crunched athletes looking for an efficient session.

✓ Available in Zwift View workout More workouts like this

3min from 45 to 85% FTP3min @ 85% FTP1min @ 100% FTP1min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP2min @ 100% FTP2min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP3min @ 100% FTP3min @ 115% FTP3min from 75 to 40% FTP
Workout overview

Duration: 30m

Stress points: 44

Zone distribution

Z1: 3m

Z2: 5m

Z3: 10m

Z4: 6m

Z5: 6m

Z6: -

10%
18%
32%
20%
20%
0%

Got 30 minutes? Make it count with Emily's Short Mix, a workout designed to get maximal results from minimal time. You'll go through three sets of intervals that ramp the intensity, with each series getting both harder and longer. It won't be easy, but at least it'll be over soon!

✓ Available in Zwift View workout More workouts like this

8min @ 85rpm, from 50 to 75% FTP1x 3min @ 95rpm, 75% FTP,
15sec @ 100rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
30sec @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
45sec @ 110rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min 15sec @ 100rpm, 120% FTP
3min 15sec from 65 to 30% FTP
Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 6m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: 4m

20%
68%
0%
0%
0%
13%

What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.

✓ Available in Zwift View workout More workouts like this

3min 50sec from 45 to 85% FTP3min @ 85% FTP1min @ 100% FTP1min 30sec @ 75% FTP3min @ 85% FTP1min @ 100% FTP1min 30sec @ 75% FTP3min @ 85% FTP1min @ 100% FTP3min from 75 to 40% FTP
Workout overview

Duration: 21m 50s

Stress points: 25

Zone distribution

Z1: 3m

Z2: 6m

Z3: 10m

Z4: 3m

Z5: -

Z6: -

14%
27%
45%
14%
0%
0%

Ready for your first Zwift workout? Water bottle and fan all good to go? The goal today is to go over the basics and get a good workout, but don't worry, we'll keep it light and fun!

✓ Available in Zwift View workout More workouts like this

4min @ 95rpm, from 60 to 70% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP1min @ 80rpm, 65% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP3min @ 90rpm, from 75 to 65% FTP
Workout overview

Duration: 27m

Stress points: 28

Zone distribution

Z1: -

Z2: 16m

Z3: 7m

Z4: 3m

Z5: 1m

Z6: -

0%
58%
25%
12%
5%
0%

This is the last step before we hit the 30min long workouts; look at the progress you've made already! You should be proud of yourself for sticking it out and showing up each week! Today's 28min high-intensity workout is perfect for getting in your daily burn. This session is 6 rounds of 40, 20, and 10sec down the ladder, with a 10sec recovery at the bottom, then 10, 20, and 40 seconds back up the ladder. The efforts increase as the durations get shorter, so get ready to push yourself further today!

✓ Available in Zwift View workout More workouts like this

2min from 65 to 70% FTP4x 40sec @ 88% FTP,
30sec @ 74% FTP
1min 30sec from 90 to 100% FTP40sec @ 70% FTP3x 40sec @ 88% FTP,
20sec @ 74% FTP
1min 30sec from 90 to 105% FTP40sec @ 70% FTP2x 40sec @ 88% FTP,
10sec @ 74% FTP
1min 30sec from 92 to 110% FTP2min from 70 to 60% FTP
Workout overview

Duration: 19m 10s

Stress points: 23

Zone distribution

Z1: -

Z2: 9m

Z3: 6m

Z4: 4m

Z5: -

Z6: -

0%
45%
31%
21%
2%
0%

This workout gets hot in waves. Slather on your sunscreen and let's see if you can handle the heat! This workout is great for time crunched athletes looking for an efficient session.

✓ Available in Zwift View workout More workouts like this

5min @ 90rpm, from 35 to 55% FTP2min @ 85rpm, 60% FTP2min @ 95rpm, 70% FTP2min @ 100rpm, 85% FTP1min 30sec @ 105rpm, 100% FTP30sec @ 110rpm, 110% FTP2min @ 90rpm, 55% FTP1x 6sec @ 150% FTP,
1min @ 55% FTP
1x 6sec @ 175% FTP,
1min @ 55% FTP
1x 6sec @ 200% FTP,
1min @ 55% FTP
1min 42sec @ 90rpm, from 55 to 35% FTP
Workout overview

Duration: 20m

Stress points: 17

Zone distribution

Z1: 12m

Z2: 4m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: -

59%
20%
10%
8%
3%
2%

Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

1min from 65 to 80% FTP30sec @ 76% FTP30sec @ 82% FTP30sec @ 75% FTP30sec @ 84% FTP30sec @ 74% FTP30sec @ 86% FTP30sec @ 73% FTP30sec @ 88% FTP30sec @ 72% FTP30sec @ 90% FTP30sec @ 71% FTP30sec @ 92% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 69% FTP30sec @ 96% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 72% FTP30sec @ 92% FTP30sec @ 74% FTP30sec @ 90% FTP30sec @ 76% FTP30sec @ 88% FTP30sec @ 78% FTP30sec @ 92% FTP30sec @ 80% FTP30sec @ 96% FTP30sec @ 82% FTP30sec @ 100% FTP30sec @ 84% FTP30sec @ 104% FTP1min from 74 to 65% FTP
Workout overview

Duration: 18m

Stress points: 21

Zone distribution

Z1: -

Z2: 7m

Z3: 6m

Z4: 6m

Z5: -

Z6: -

0%
37%
32%
31%
0%
0%

Quick 18 minute high intensity workout to send some calories into a fiery inferno. The session is 30 seconds on, 30 seconds off at various intensities and recoveries.

✓ Available in Zwift View workout More workouts like this

5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
Workout overview

Duration: 29m 30s

Stress points: 45

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

20%
37%
34%
0%
0%
8%

If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 25 to 75% FTP1min @ 110rpm, 125% FTP2min @ 100rpm, 100% FTP1min 30sec @ 105rpm, 115% FTP2min @ 95rpm, 98% FTP2min @ 100rpm, 108% FTP2min @ 90rpm, 95% FTP2min @ 95rpm, 92% FTP30sec free ride2min from 50 to 25% FTP
Workout overview

Duration: 20m

Stress points: 29

Zone distribution

Z1: 6m

Z2: 2m

Z3: 1m

Z4: 8m

Z5: 4m

Z6: 1m

28%
8%
3%
40%
18%
5%

You'll be right on the knife's edge from start to finish with this workout, which kicks things off with a very spicy 1-minute effort. The intervals back down from there, but you won't have much time to recover. Make it through to the finish, and you'll be well sharpened for your next ride!

✓ Available in Zwift View workout More workouts like this

8min @ 85rpm, from 50 to 75% FTP3min @ 100rpm, 120% FTP8x 1min @ 85rpm, 70% FTP,
1min @ 95rpm, 110% FTP
1min @ 100rpm, 120% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 43

Zone distribution

Z1: 5m

Z2: 13m

Z3: -

Z4: -

Z5: 8m

Z6: 4m

17%
43%
0%
0%
27%
13%

Ever heard of lactic acid? People associate it with burning muscles, but it's actually critical for performance during endurance sports. This workout improves your ability to use lactic acid as energy. In other words, if it burns, it's working!

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 85% 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% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%
10%
42%
0%
22%
2%

Spending time riding under and over your threshold builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient. This 30 minute workout asks for hard work at nearly every phase.

✓ Available in Zwift View workout More workouts like this

1min 10sec from 70 to 90% FTP1min 16sec @ 80% FTP30sec @ 88% FTP15sec @ 70% FTP30sec @ 88% FTP15sec @ 70% FTP1min @ 60rpm, 75% FTP1min @ 70rpm, 80% FTP1min 10sec @ 80rpm, 85% FTP43sec @ 65% FTP20sec @ 95rpm, 90% FTP14sec @ 70% FTP1min 36sec from 88 to 100% FTP30sec @ 105% FTP30sec @ 70% FTP56sec @ 105% FTP30sec @ 70% FTP30sec @ 105% FTP30sec @ 70% FTP1min 6sec @ 80rpm, 88% FTP1min 7sec @ 70% FTP1min 27sec from 92 to 108% FTP31sec @ 70% FTP37sec from 95 to 110% FTP1min from 70 to 65% FTP
Workout overview

Duration: 19m 13s

Stress points: 24

Zone distribution

Z1: -

Z2: 7m

Z3: 7m

Z4: 3m

Z5: 2m

Z6: -

0%
36%
34%
17%
13%
0%

Lunar Light is a workout with unusual interval changes and challenging efforts. It starts off with a progressive warm up and bounces between short efforts, medium efforts with varying cadence, and finally finishes with some short challenging ramps at the end. This is not your typical interval workout, but provides a nice balance of work and rest to get in your daily burn. This workout is great for time crunched athletes looking for an efficient session.

✓ Available in Zwift View workout More workouts like this

3min from 70 to 88% FTP2min @ 70rpm, 85% FTP45sec @ 78% FTP20sec @ 96% FTP15sec @ 106% FTP10sec @ 116% FTP45sec @ 78% FTP20sec @ 98% FTP15sec @ 108% FTP10sec @ 118% FTP45sec @ 78% FTP20sec @ 100% FTP15sec @ 110% FTP10sec @ 120% FTP45sec @ 78% FTP20sec @ 96% FTP15sec @ 106% FTP10sec @ 116% FTP45sec @ 78% FTP20sec @ 98% FTP15sec @ 108% FTP10sec @ 118% FTP45sec @ 78% FTP20sec @ 100% FTP15sec @ 110% FTP10sec @ 120% FTP2min from 74 to 70% FTP
Workout overview

Duration: 16m

Stress points: 21

Zone distribution

Z1: -

Z2: 3m

Z3: 9m

Z4: 2m

Z5: 2m

Z6: 1m

0%
19%
53%
13%
11%
4%

Short and sharp fitness workout to burn some calories. 'WARNING' Mico waves can burn, be ready! This workout is great for time crunched athletes looking for an efficient session.

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 50 to 75% FTP30sec @ 100rpm, 125% FTP1min @ 85rpm, 50% FTP1min @ 90rpm, 95% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 105% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 115% FTP30sec @ 85rpm, 50% FTP1min free ride2min @ 85rpm, 50% FTP1min @ 90rpm, 95% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 105% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 115% FTP30sec @ 85rpm, 50% FTP1min free ride1min 30sec @ 85rpm, 30% FTP
Workout overview

Duration: 20m

Stress points: 23

Zone distribution

Z1: 9m

Z2: 3m

Z3: 2m

Z4: 2m

Z5: 4m

Z6: 1m

43%
15%
10%
10%
20%
3%

Short on time but need to sweat? Feel the burn fast with a session that mixes all-out efforts and short recovery time in between. This workout gives you a lot of bang for your buck, and will only cost you 20 minutes.

✓ Available in Zwift View workout More workouts like this

5min from 40 to 55% FTP2min @ 55% FTP2min @ 65% FTP2min @ 80% FTP2min @ 65% FTP2min @ 95% FTP2min @ 65% FTP1min @ 110% FTP2min @ 50% FTP30sec @ 121% FTP3min 30sec from 65 to 40% FTP
Workout overview

Duration: 24m

Stress points: 21

Zone distribution

Z1: 12m

Z2: 7m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 1m

49%
28%
8%
8%
4%
2%

Ready for your first Zwift workout? Water bottle and fan all good to go? The goal today is to go over the basics and get a good workout, but don't worry, we'll keep it light and fun!

✓ Available in Zwift View workout More workouts like this

2min from 35 to 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP1min @ 75% FTP1min @ 80% FTP1min @ 85% FTP1min @ 90% FTP2min @ 100% FTP2min @ 60% FTP4x 8sec @ 140% FTP,
1min 42sec @ 55% FTP
Workout overview

Duration: 20m 20s

Stress points: 19

Zone distribution

Z1: 9m

Z2: 6m

Z3: 2m

Z4: 3m

Z5: -

Z6: 1m

43%
30%
10%
15%
0%
3%

Let's get in some intensity today! Do this 20min warm up then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen to get a spot close to the front!

✓ Available in Zwift View workout More workouts like this

5min from 25 to 50% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, 60% FTP30sec from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, 60% FTP30sec from 60 to 70% FTP4min @ 95rpm, 50% FTP1min @ 100rpm, 60% FTP30sec from 60 to 70% FTP3min @ 95rpm, 50% FTP1min @ 100rpm, 60% FTP30sec from 60 to 70% FTP2min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 13

Zone distribution

Z1: 24m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: -

80%
20%
0%
0%
0%
0%

Recovery. Regeneration. Renewal. It is just as important at the hard stuff. Fast cadence efforts facilitate flushing the legs without fatiguing them. Today is an active recovery day, NO HARD EFFORTS!

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 25 to 75% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min @ 85rpm, 40% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 34

Zone distribution

Z1: 8m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: 7m

25%
52%
0%
0%
0%
23%

Powerful and efficient, this high-intensity interval workout uses short bursts mixed with recovery periods to build up your energy and strength. In classic HIIT form, you'll do seven sets of 30 seconds of hard effort, and 1 minute of rest in between. Lucky you.

✓ Available in Zwift View workout More workouts like this

3min from 65 to 80% FTP30sec @ 70% FTP1min @ 82% FTP20sec @ 70% FTP45sec @ 86% FTP20sec @ 70% FTP30sec @ 90% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 84% FTP20sec @ 70% FTP45sec @ 88% FTP20sec @ 70% FTP30sec @ 92% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 86% FTP20sec @ 70% FTP45sec @ 90% FTP20sec @ 70% FTP30sec @ 94% FTP20sec @ 70% FTP15sec @ 115% FTP3min from 70 to 65% FTP
Workout overview

Duration: 20m

Stress points: 21

Zone distribution

Z1: -

Z2: 12m

Z3: 5m

Z4: 2m

Z5: 1m

Z6: -

0%
59%
27%
11%
4%
0%

You can do anything for 20min, right!? Good! Because this 20min high-intensity workout will torch your daily calories. The session is 3 rounds of 60, 45, 30, and 15sec efforts. Each round will get a little more intense - so get ready to bring your best effort in the final round!

✓ Available in Zwift View workout More workouts like this

2min @ 48% FTP2min @ 58% FTP2min @ 68% FTP2min @ 78% FTP2min @ 88% FTP2min @ 98% FTP1min @ 55% FTP1min @ 118% FTP2min from 55 to 35% FTP
Workout overview

Duration: 16m

Stress points: 17

Zone distribution

Z1: 7m

Z2: 2m

Z3: 4m

Z4: 2m

Z5: -

Z6: 1m

44%
13%
25%
13%
0%
6%


This session is the ultimate warm up. Designed and conducted by sir Bradley Wiggins. Warm up with this session before all of your training or events to improve your performance on the bike!

These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.

✓ Available in Zwift View workout More workouts like this

3min from 35 to 55% FTP2min @ 96% FTP1min @ 104% FTP2min @ 96% FTP1min @ 104% FTP2min @ 96% FTP1min @ 104% FTP3min @ 55% FTP2min @ 96% FTP1min @ 104% FTP2min @ 96% FTP1min @ 104% FTP2min @ 96% FTP1min @ 104% FTP3min from 55 to 35% FTP
Workout overview

Duration: 27m

Stress points: 37

Zone distribution

Z1: 9m

Z2: -

Z3: -

Z4: 18m

Z5: -

Z6: -

33%
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67%
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This session is about maximising your sustainable power output. Your muscular endurance, led by Time Trial Specialist, Kristin Armstrong.

These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.

✓ Available in Zwift View workout More workouts like this

5min @ 85rpm, from 50 to 75% FTP1min @ 90rpm, 90% FTP30sec @ 100rpm, 110% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 120% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 130% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 120% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 110% FTP1min @ 90rpm, 90% FTP2min 30sec @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 20m

Stress points: 26

Zone distribution

Z1: 5m

Z2: 3m

Z3: -

Z4: 10m

Z5: 1m

Z6: 2m

23%
15%
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50%
5%
8%

You've got 20 minutes and need to make it count! This threshold workout opens with a quick warmup, followed by high-intensity intervals and recovery time in between. You'll be in an out before you know it.

✓ Available in Zwift View workout More workouts like this

8min @ 85rpm, from 50 to 75% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP4min @ 90rpm, from 88 to 95% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 5m

Z2: 5m

Z3: 5m

Z4: 14m

Z5: -

Z6: 1m

17%
16%
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45%
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3%

They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min 30sec @ 70% FTP3min @ 80% FTP3min 30sec @ 90% FTP45sec @ 120% FTP4min @ 45% FTP2min @ 60% FTP2min 30sec @ 75% FTP3min @ 85% FTP3min 30sec @ 95% FTP1min from 55 to 35% FTP
Workout overview

Duration: 27m 45s

Stress points: 30

Zone distribution

Z1: 5m

Z2: 9m

Z3: 6m

Z4: 7m

Z5: -

Z6: 1m

18%
32%
22%
25%
0%
3%


This session is the ultimate pre race day session. If you have a big ride or event coming up, complete this the day before or on the morning of the event. Conducted by Fabian Cancellara this session will help you set PB's on upcoming rides.

These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.

✓ Available in Zwift View workout More workouts like this

3min from 70 to 88% FTP2x 20sec @ 100% FTP,
40sec @ 70% FTP
1min @ 65% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP1min @ 65% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP2min from 78 to 70% FTP
Workout overview

Duration: 23m

Stress points: 30

Zone distribution

Z1: -

Z2: 8m

Z3: 3m

Z4: 11m

Z5: 2m

Z6: -

0%
34%
11%
46%
9%
0%

Short and sweet workout that challenges your spirit. This workout is great for time crunched athletes looking for an efficient session.

✓ Available in Zwift View workout More workouts like this