60-90 minutes to burn

A curated collection of workouts that are between 60 and 90 minutes long. If you have a little more time to burn, these workouts will fit the bill.


Select a category or scroll down to view all workouts.

10min from 40 to 85% FTP5min @ 65% FTP20min @ 100% FTP10min @ 50% FTP20min @ 100% FTP15min from 75 to 55% FTP
Workout overview

Duration: 1h 20m

Stress points: 101

Zone distribution

Z1: 18m

Z2: 20m

Z3: 2m

Z4: 40m

Z5: -

Z6: -

23%
25%
3%
50%
0%
0%

A classic, the 2 x 20's. 15 minute warmup, 2x 20 minute FTP efforts and 10 minute recoveries, with 15 minute endurance cool-down

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1hr free ride target 65% FTP
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

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 45 to 65% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 50% FTP20sec @ 80% FTP20sec @ 90% FTP20sec @ 100% FTP1min @ 50% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 110% FTP1min @ 50% FTP20sec @ 100% FTP20sec @ 110% FTP20sec @ 120% FTP1min @ 50% FTP10min @ 100% FTP4min @ 55% FTP8min @ 105% FTP4min @ 55% FTP4min @ 110% FTP5min from 55 to 45% FTP
Workout overview

Duration: 1h 1m

Stress points: 75

Zone distribution

Z1: 25m

Z2: 8m

Z3: 3m

Z4: 12m

Z5: 13m

Z6: -

41%
13%
5%
19%
21%
1%

Another solid workout with a lot of time at threshold in this last block before race week. Working in and around this zone is super beneficial to any cyclist but being comfortable here is especially great for us gravel folks. Lots of sustained time in the pain cave if we want to be successful. So today, let me be your guide into the cave, but just for practice this time.

3 rounds of sustained work, each getting harder as we go, but also cutting the interval length as we progress as well. It will most likely get you grunting by workouts end, but in a "thank you sir may I have another" kinda way. Or not.

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8min from 35 to 95% FTP2min @ 45% FTP30min free ride5x 3min @ 100% FTP,
3min @ 75% FTP
4min @ 40% FTP6min from 50 to 130% FTP1min @ 25% FTP5min from 60 to 35% FTP
Workout overview

Duration: 1h 26m

Stress points: 97

Zone distribution

Z1: 16m

Z2: 18m

Z3: 33m

Z4: 17m

Z5: 1m

Z6: 1m

19%
21%
38%
20%
1%
1%

In today's workout, you will complete a 15 minute 'Free Ride', 5 x short blocks of Threshold (Zone 4) before finishing with a ramped effort right up to Zone 6.

Rapha Cycling Club (RCC) was founded in 2015.

This is a really varied workout to keep your mind engaged and body working hard. The key block is the 15 minute free ride - will you push hard, or take it steady? Your answer should depend on how much you want the Festive 500? If you want it - go hard, to give yourself a big training stress in this final workout.

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10min from 40 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% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2min @ 75rpm, 85% FTP1min @ 60rpm, 85% FTP2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP
5min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP6x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 45% FTP
5min @ 85rpm, 65% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP1min @ 85rpm, 50% FTP1min from 105 to 115% FTP1min from 115 to 105% FTP2min 30sec @ 85rpm, 50% FTP3min @ 85rpm, 65% FTP10min @ 90rpm, 100% FTP5min from 65 to 40% FTP
Workout overview

Duration: 1h 25m

Stress points: 99

Zone distribution

Z1: 25m

Z2: 21m

Z3: 10m

Z4: 21m

Z5: 9m

Z6: -

29%
25%
12%
24%
10%
0%

5 different interval "Amalgams" for your fitness pleasure! We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. Then 10 minutes right at FTP... You can do it! Follow that up with some short and sharp efforts... #Power! And then a series of "Shark Teeth!" Finish off today with ANOTHER 10 minutes right at FTP! Even though you'll be tired, I know you can do it! #MentalStrength

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10min 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% FTP30sec @ 110rpm, 150% FTP9min 30sec @ 90rpm, 80% FTP3min @ 85rpm, 55% FTP30sec @ 110rpm, 150% FTP10min 30sec @ 90rpm, 80% FTP3min @ 85rpm, 55% FTP30sec @ 110rpm, 150% FTP12min 30sec @ 90rpm, 80% FTP5min from 80 to 25% FTP
Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 20m

Z2: 4m

Z3: 33m

Z4: 1m

Z5: 1m

Z6: 2m

33%
7%
55%
1%
2%
3%

With a focus on short efforts, the focus here is on your ability to Attack(!) the group and recover after. The kind of punchy top end acceleration that you will need to compete... against a group or just your own PRs!

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10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP10x 40sec @ 110rpm, 120% FTP,
20sec @ 85rpm, 55% FTP
5min @ 85rpm, 65% FTP10x 30sec @ 110rpm, 130% FTP,
30sec @ 85rpm, 55% FTP
5min @ 85rpm, 65% FTP10x 20sec @ 110rpm, 140% FTP,
40sec @ 85rpm, 55% FTP
5min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 30m

Z2: 13m

Z3: -

Z4: 1m

Z5: 1m

Z6: 15m

51%
22%
0%
1%
2%
25%

This workout was developed around Valentine's Day and is a special present for a special someone... YOU! The workout is almost bafflingly challenging at times, hence the name. Will it be your sweetheart? Or leave you wondering what just happened? Only one way to find out...

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5min from 35 to 55% FTP5x 30sec @ 100% FTP,
30sec @ 55% FTP
2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
3min from 50 to 30% FTP
Workout overview

Duration: 1h 1m

Stress points: 64

Zone distribution

Z1: 19m

Z2: -

Z3: 20m

Z4: 23m

Z5: -

Z6: -

30%
0%
33%
37%
0%
0%

The couch, or chaise, photo is a cultural highlight surrounding UNBOUND and is always a treat to get to during the ride. Plus, some of the photos taken can be hilarious. Today's session will prepare you to get to the chaise, and more specifically, this session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under your long-distance power. This is a great way to get more comfortable at that pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP). From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP1x 15sec @ 100rpm, 200% FTP,
15sec @ 90rpm, 50% FTP
18x 15sec @ 100rpm, 150% FTP,
15sec @ 90rpm, 50% FTP
1x 15sec @ 100rpm, 200% FTP,
15sec @ 90rpm, 50% FTP
5min @ 90rpm, 50% FTP4x 15sec @ 100rpm, 180% FTP,
15sec @ 90rpm, 50% FTP
6x 15sec @ 100rpm, 160% FTP,
15sec @ 90rpm, 50% FTP
6x 15sec @ 100rpm, 140% FTP,
15sec @ 90rpm, 50% FTP
4x 15sec @ 100rpm, 120% FTP,
15sec @ 90rpm, 50% FTP
5min @ 90rpm, 50% FTP2x 15sec @ 100rpm, 200% FTP,
15sec @ 90rpm, 50% FTP
2x 15sec @ 100rpm, 120% FTP,
15sec @ 90rpm, 50% FTP
6x 15sec @ 100rpm, 150% FTP,
15sec @ 90rpm, 50% FTP
2x 15sec @ 100rpm, 120% FTP,
15sec @ 90rpm, 50% FTP
2x 15sec @ 100rpm, 200% FTP,
15sec @ 90rpm, 50% FTP
6x 15sec @ 100rpm, 150% FTP,
15sec @ 90rpm, 50% FTP
5min from 50 to 25% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 41m

Z2: 3m

Z3: -

Z4: 1m

Z5: 1m

Z6: 15m

68%
5%
0%
1%
2%
25%

Focused sets of microbursts that are seemingly random in terms of intensity. Mostly named for this definition of the word, "circus" - "a public scene of frenetic and noisily intrusive activity." That seemed fitting...

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10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
5min @ 85rpm, from 120 to 100% FTP3min @ 65% FTP5min @ 85rpm, from 120 to 100% FTP3min @ 65% FTP5min @ 85rpm, from 120 to 100% FTP3min @ 65% FTP5min @ 85rpm, from 120 to 100% FTP3min @ 65% FTP5min @ 85rpm, from 120 to 100% FTP3min @ 65% FTP5min @ 85rpm, from 120 to 100% FTP9min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 99

Zone distribution

Z1: 16m

Z2: 24m

Z3: -

Z4: 7m

Z5: 19m

Z6: 4m

23%
34%
0%
10%
28%
5%

Finishing fast is the key to winning the race. This comes from being able to recover quickly after hard efforts, conserving energy in the race and also being able to attack hard and maintain to the finishline. Warmup for 10minutes with 3 x 1 minute fast pedaling drills >110rpm, then do (6) x 5 minute efforts with each beginning in a short sprint, followed by a effort that tapers to your FTP and then maintain FTP for the final 3 minutes. Recover completely between each one for 3 minutes. Cool-down.

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10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
4x 10min @ 105% FTP,
5min @ 70% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 26m

Stress points: 117

Zone distribution

Z1: 17m

Z2: 29m

Z3: -

Z4: -

Z5: 40m

Z6: -

20%
34%
0%
0%
47%
0%

Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence.
Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.

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10min from 45 to 65% FTP6x 20sec @ 110% FTP,
40sec @ 55% FTP
30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP6min 40sec from 55 to 45% FTP
Workout overview

Duration: 58m 40s

Stress points: 55

Zone distribution

Z1: 27m

Z2: 3m

Z3: 23m

Z4: -

Z5: 7m

Z6: -

46%
4%
38%
0%
11%
0%

Welcome, today we've got 9x3 minute efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3 minute block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.

We never know when the effort is going to come in a race, so might as well practice some little bursts inside of some good work.

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10min from 60 to 70% FTP2min @ 75% FTP5min @ 86% FTP2min @ 75% FTP4min @ 100% FTP2min @ 75% FTP3min @ 105% FTP2min @ 75% FTP1min @ 125% FTP10min @ 65% FTP3x 1min @ 110% FTP,
30sec @ 60% FTP
5min @ 76% FTP3x 1min @ 110% FTP,
30sec @ 60% FTP
5min from 75 to 65% FTP
Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: -

Z2: 36m

Z3: 10m

Z4: 4m

Z5: 9m

Z6: 1m

0%
60%
17%
7%
15%
2%

Proud Welshman Geraint Thomas is one of the most decorated and versatile riders in the sport, capable of winning cobbled classics, time trials and stage races, not to mention Olympic Gold medals on the track. His 2018 Tour De France victory cemented his legacy as one of the sports top riders.

Today's workout gives you the tools to perform like 'G'. One of his favorite trainer workouts takes you through all the zones to keep you sharp and ready for any type of race.

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7min 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 @ 75rpm, 75% FTP1min @ 85rpm, 55% FTP8min @ 85rpm, 80% FTP1min @ 85rpm, 55% FTP8min @ 100rpm, 85% FTP1min @ 85rpm, 55% FTP8min @ 85rpm, 80% FTP1min @ 85rpm, 55% FTP8min @ 75rpm, 75% FTP4min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 15m

Z2: 19m

Z3: 24m

Z4: 1m

Z5: 1m

Z6: -

25%
32%
40%
1%
2%
0%

Like the Great Pyramid of Giza, this workout goes up... And then comes back down. Also like the pyramids, it is a big workout with sustained workloads. Build a monument to your own fitness here!

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6min from 45 to 65% FTP4x 30sec @ 80% FTP,
30sec @ 60% FTP
4min @ 80% FTP30sec @ 50% FTP3min @ 90% FTP30sec @ 50% FTP2min @ 100% FTP30sec @ 50% FTP1min @ 110% FTP5min @ 55% FTP4min @ 80% FTP15sec @ 50% FTP3min @ 90% FTP15sec @ 50% FTP2min @ 100% FTP15sec @ 50% FTP1min @ 110% FTP5min @ 55% FTP4min @ 77% FTP3min @ 85% FTP2min @ 95% FTP1min @ 105% FTP7min 45sec from 55 to 45% FTP
Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 25m

Z2: 4m

Z3: 17m

Z4: 12m

Z5: 3m

Z6: -

41%
6%
28%
20%
5%
0%

Today we've got some builds on tap up to threshold. The catch here is that as we go through these builds our rest (which is already short) will get shorter. Focus on smooth riding as we go and staying "calm" in your upper body and conserve as much as possible.

Efforts like these are certainly common in gravel events, and something worth working on. We will spend a fair amount of time in and above threshold here today. If these efforts feel very manageable to you I would encourage you to start the blocks in higher RPM's and actually let your RPM's get SLOWER as the "climb" increases.

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3min @ 50% FTP4x 10sec @ 150% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP5min @ 90% FTP3min @ 50% FTP3min @ 75rpm, from 65 to 105% FTP4min @ 55% FTP3min @ 75rpm, from 65 to 105% FTP4min @ 55% FTP3min @ 75rpm, from 65 to 105% FTP4min @ 55% FTP3min @ 65rpm, from 75 to 95% FTP3min @ 55% FTP3min @ 65rpm, from 75 to 95% FTP3min @ 55% FTP3min @ 65rpm, from 75 to 95% FTP5min @ 55% FTP
Workout overview

Duration: 1h 1m

Stress points: 54

Zone distribution

Z1: 34m

Z2: 6m

Z3: 9m

Z4: 11m

Z5: -

Z6: 1m

56%
10%
15%
17%
0%
1%

Quite often when riding loose gravel or dirt, we hit a small hill with some speed, but soon lose this momentum. This results in the need to produce more power at a lower rpm.

Today's session prepares us for such a scenario. Picture yourself hitting the hill with speed, and then grinding over the top.

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5min from 25 to 60% FTP5min @ 60% FTP1min @ 90rpm, 95% FTP2min @ 90rpm, 80% FTP1min @ 90rpm, 110% FTP2min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP2min @ 85rpm, 60% FTP1min @ 60rpm, 95% FTP2min @ 60rpm, 80% FTP1min @ 60rpm, 110% FTP2min @ 60rpm, 80% FTP1min @ 60rpm, 95% FTP2min @ 85rpm, 60% FTP1min @ 90rpm, 95% FTP2min @ 90rpm, 80% FTP1min @ 90rpm, 110% FTP2min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP2min @ 85rpm, 60% FTP1min @ 60rpm, 95% FTP2min @ 60rpm, 80% FTP1min @ 60rpm, 110% FTP2min @ 60rpm, 80% FTP1min @ 60rpm, 95% FTP2min @ 85rpm, 60% FTP1min @ 100rpm, 95% FTP2min @ 80% FTP1min @ 110rpm, 110% FTP2min @ 80% FTP1min @ 90rpm, 95% FTP2min @ 85rpm, 60% FTP5min from 60 to 25% FTP
Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 10m

Z2: 15m

Z3: 20m

Z4: 10m

Z5: 5m

Z6: -

17%
25%
33%
17%
8%
0%

Intervals that look like a wave. Surfs Up! "Hang ten, brotha!"

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5min from 45 to 70% FTP2x 10sec @ 175% FTP,
50sec @ 50% FTP
1min @ 50% FTP3min @ 80% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min @ 100% FTP3min @ 50% FTP4x 45sec @ 140% FTP,
2min @ 60% FTP
10min @ 85% FTP1x 3min @ 95% FTP,
1min @ 110% FTP
2min @ 60% FTP1x 3min @ 95% FTP,
1min @ 110% FTP
2min @ 60% FTP1x 3min @ 95% FTP,
1min @ 110% FTP
5min @ 50% FTP
Workout overview

Duration: 1h 3m

Stress points: 78

Zone distribution

Z1: 17m

Z2: 14m

Z3: 13m

Z4: 12m

Z5: 4m

Z6: 3m

26%
22%
21%
19%
6%
5%

Another threshold focused session that adds an element of MTB specificity. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period of time at and above threshold.

Much like an MTB race, you will be required to produce high power with little recovery.

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10min from 30 to 80% FTP3x 3min @ 106% FTP,
3min @ 95% FTP
15min @ 60% FTP3x 3min @ 106% FTP,
3min @ 95% FTP
15min @ 60% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 21m

Stress points: 98

Zone distribution

Z1: 9m

Z2: 36m

Z3: 1m

Z4: 18m

Z5: 18m

Z6: -

10%
44%
1%
22%
22%
0%

This workout is similar to a very common FTP building working, the 2x20's, but with a twist. By changing the threshold blocks to Over/Under intervals you may also help train your body to recover when effort goes just below your threshold power.

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3min @ 50% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 106% FTP2min @ 50% FTP4min @ 85% FTP3min @ 50% FTP3min @ 110% FTP1min @ 50% FTP6x 1min 30sec @ 103% FTP,
45sec @ 65% FTP
5min @ 50% FTP3min @ 110% FTP1min @ 50% FTP6x 1min 30sec @ 103% FTP,
45sec @ 65% FTP
5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 76

Zone distribution

Z1: 20m

Z2: 11m

Z3: 5m

Z4: 18m

Z5: 7m

Z6: -

33%
18%
8%
30%
11%
0%

Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one-off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

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10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 85rpm, 50% FTP2min @ 65rpm, from 65 to 75% FTP2min from 75 to 85% FTP2min @ 85rpm, from 85 to 75% FTP2min @ 65rpm, from 75 to 85% FTP2min from 85 to 95% FTP2min @ 85rpm, from 95 to 85% FTP2min @ 65rpm, from 85 to 95% FTP2min from 95 to 105% FTP2min @ 85rpm, from 105 to 95% FTP2min from 95 to 105% FTP1min from 105 to 115% FTP5min @ 40% FTP2min @ 65rpm, from 65 to 75% FTP2min from 75 to 85% FTP2min @ 85rpm, from 85 to 75% FTP2min @ 65rpm, from 75 to 85% FTP2min from 85 to 95% FTP2min @ 85rpm, from 95 to 85% FTP2min @ 65rpm, from 85 to 95% FTP2min from 95 to 105% FTP2min @ 85rpm, from 105 to 95% FTP2min from 95 to 105% FTP1min from 105 to 115% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 6m 10s

Stress points: 75

Zone distribution

Z1: 21m

Z2: 8m

Z3: 17m

Z4: 18m

Z5: 3m

Z6: -

32%
12%
25%
27%
4%
0%

This session aims to replicate the demands of a mountain bike ride / event, by constantly changing the intensity at which we ride at! Not only does the power demand change, but so does your cadence.

Half of the 'ramp up's' are to be completed at a low cadence of 65rpm, whilst the other half are at your chosen cadence. Meanwhile, the 'ramp down's' are to be completed at a more familiar cadence of 85rpm.

The efforts we complete today are typical of a tough mountain bike ride / race, where you could be riding through any sort of terrain that has varying terrain!

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5min @ 85rpm, from 39 to 62% FTP10sec @ 105rpm, 278% FTP1min @ 85rpm, 64% FTP10sec @ 105rpm, 278% FTP1min @ 85rpm, 64% FTP10sec @ 105rpm, 278% FTP3min @ 85rpm, 75% FTP4x 3min @ 95rpm, 85% FTP,
2min @ 65rpm, 85% FTP
5min @ 85rpm, 50% FTP6x 2min @ 95rpm, 88% FTP,
20sec @ 105rpm, 140% FTP
1min @ 95rpm, 110% FTP5min @ 85rpm, 50% FTP6x 2min @ 95rpm, 88% FTP,
20sec @ 105rpm, 140% FTP
30sec @ 95rpm, 110% FTP20sec @ 105rpm, 120% FTP10sec @ 120rpm, 150% FTP5min from 64 to 25% FTP
Workout overview

Duration: 1h 15m 30s

Stress points: 99

Zone distribution

Z1: 19m

Z2: 6m

Z3: 44m

Z4: -

Z5: 2m

Z6: 5m

25%
8%
58%
0%
2%
7%

Pro cyclist Mat Hayman proved that indoor training worked when he won Paris-Roubaix—one of the biggest races in the world—after breaking his arm earlier that year. This workout is how he did it. Note that this workout is made for a pro. If it's too difficult, try completing just one of the interval blocks and skipping the second.

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5min from 45 to 75% FTP2x 1min @ 80% FTP,
1min @ 50% FTP
2x 1min @ 98% FTP,
1min @ 50% FTP
2min @ 50% FTP8x 15sec @ 150% FTP,
3min @ 88% FTP
2min @ 50% FTP3x 2min @ 120% FTP,
2min @ 50% FTP
5min from 75 to 45% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 19m

Z2: 5m

Z3: 26m

Z4: 2m

Z5: -

Z6: 8m

32%
8%
43%
3%
0%
13%

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort. After building some fatigue with the opening endurance interval, the session finishes with three anaerobic capacity intervals. The more efficient you are in the endurance effort, the stronger you will be for the AC efforts.

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8min from 45 to 65% FTP3x 1min @ 80% FTP,
1min @ 55% FTP
3x 2min @ 90% FTP,
2min @ 55% FTP
4x 20sec @ 120% FTP,
1min 40sec @ 55% FTP
3min 30sec @ 50% FTP4x 20sec @ 120% FTP,
1min 40sec @ 55% FTP
3min 30sec @ 50% FTP4x 20sec @ 120% FTP,
1min 40sec @ 55% FTP
10min from 55 to 45% FTP
Workout overview

Duration: 1h 7m

Stress points: 51

Zone distribution

Z1: 52m

Z2: 2m

Z3: 3m

Z4: 6m

Z5: -

Z6: 4m

78%
3%
4%
9%
0%
6%

Look who get's to do some "openers" today! You do, I was talking to you. This is good stuff and I think you'll like it. These are not max effort "sprints" but rather building efforts from out of the saddle meant to "open" the legs.

3 rounds of 20 second efforts at 120% with a focus on good high RPM's. I'd like you to start these efforts seated and "sprint" out of the saddle about 10 seconds in and finish standing. Not meant to be deeply difficult, but opening the legs up!

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8min 30sec from 45 to 65% FTP4x 1min @ 80% FTP,
1min @ 55% FTP
20sec @ 100% FTP20sec @ 110% FTP20sec @ 120% FTP1min @ 55% FTP20sec @ 100% FTP20sec @ 110% FTP20sec @ 120% FTP1min @ 55% FTP20sec @ 100% FTP20sec @ 110% FTP20sec @ 120% FTP1min @ 55% FTP4min @ 55% FTP2min @ 90rpm, 90% FTP2min @ 65rpm, 100% FTP3min @ 85rpm, 80% FTP2min @ 95rpm, 70% FTP3min @ 55% FTP3min @ 90rpm, 90% FTP1min 30sec @ 65rpm, 105% FTP3min @ 80rpm, 80% FTP2min @ 95rpm, 70% FTP3min @ 55% FTP3min @ 90rpm, 90% FTP1min @ 65rpm, 110% FTP3min @ 75rpm, 80% FTP2min @ 95rpm, 70% FTP5min from 55 to 45% FTP
Workout overview

Duration: 1h 5m

Stress points: 65

Zone distribution

Z1: 28m

Z2: 8m

Z3: 13m

Z4: 11m

Z5: 4m

Z6: 1m

44%
13%
20%
17%
5%
2%

Yes, these is what I consider one of those "key" workouts, so we are doing it again. The focus is good strength in the over gearing stuff and being as "together' as you can be when close to spun out. RPM variability is KEY to gravel success so nailing this workout is key as well.

If you feel you are knocking this one out of the park, power the RPM's on the lower stuff and hold the same power or a tiny bit more if you like. Be present in your pedal strokes! climbs up and over. Let's go!

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10min 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% FTP5x 1min @ 100rpm, 88% FTP,
1min @ 60rpm, 88% FTP
3min @ 85rpm, 55% FTP3x 2min @ 90rpm, 94% FTP,
3min @ 90rpm, 86% FTP
3min @ 85rpm, 55% FTP12min from 75 to 90% FTP2min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 19m

Z2: 4m

Z3: 30m

Z4: 7m

Z5: 1m

Z6: -

31%
6%
50%
11%
2%
0%

You may not smell great after working your way through the variety of intervals in this workout, but you will be more fit!

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10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 0m 20s

Stress points: 76

Zone distribution

Z1: 33m

Z2: 9m

Z3: -

Z4: -

Z5: 15m

Z6: 3m

54%
15%
0%
0%
25%
6%

Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping and maintaining that gap to the finishline.
Warm up for 10 minutes with 3 x 1 minute fast pedaling drill >110rpm. Then 5 minutes at tempo. Now complete 5 x race winning interval. Each is roughly 3:40 in length. Starting with a sprint like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishing with a 10 second sprint at the end to finish strong. Rest well between each for 4 minutes. Cool-down.

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5min from 40 to 65% FTP5min @ 95rpm, 65% FTP3min @ 100rpm, 80% FTP2min @ 85rpm, 55% FTP7x 2min @ 90rpm, 100% FTP,
1min @ 70rpm, 75% FTP
3min @ 55% FTP6x 2min @ 90rpm, 100% FTP,
1min @ 70rpm, 75% FTP
3min from 74 to 25% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 11m

Z2: 20m

Z3: 3m

Z4: 26m

Z5: -

Z6: -

19%
33%
5%
43%
0%
0%

Stand up and make some noise... Or power! A mix of standing and sitting intervals that are designed to help you speak loudly without saying a word!

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5min from 40 to 60% FTP5min @ 95rpm, 60% FTP3min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 60rpm, 80% FTP1min @ 60rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 60rpm, 80% FTP1min @ 60rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 60rpm, 80% FTP1min @ 60rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 90rpm, 80% FTP1min @ 90rpm, 95% FTP1min @ 85rpm, 55% FTP3min @ 60rpm, 80% FTP30sec @ 100rpm, 95% FTP30sec from 95 to 120% FTP1min @ 85rpm, 55% FTP5min @ 90rpm, 60% FTP5min from 60 to 40% FTP
Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 18m

Z2: 10m

Z3: 24m

Z4: 8m

Z5: -

Z6: -

30%
17%
40%
13%
0%
0%

The kind of workout that "sneaks" up on you, especially that last interval.

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10min from 40 to 85% FTP3x 5min @ 95% FTP,
5min @ 86% FTP
3min @ 50% FTP1min @ 110% FTP1min @ 50% FTP3x 5min @ 95% FTP,
5min @ 86% FTP
10min from 75 to 55% FTP
Workout overview

Duration: 1h 25m

Stress points: 104

Zone distribution

Z1: 11m

Z2: 11m

Z3: 32m

Z4: 30m

Z5: 1m

Z6: -

13%
13%
38%
35%
1%
0%

Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve 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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7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP4min @ 50% FTP4min @ 65rpm, 75% FTP4min @ 110rpm, 81% FTP3min @ 95% FTP1min @ 70rpm, 109% FTP3min @ 95% FTP4min @ 81% FTP4min @ 75% FTP4min @ 50% FTP4min @ 65rpm, 75% FTP4min @ 110rpm, 81% FTP3min @ 95% FTP1min @ 70rpm, 109% FTP3min @ 95% FTP4min @ 81% FTP4min @ 75% FTP5min @ 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 74

Zone distribution

Z1: 20m

Z2: 19m

Z3: 16m

Z4: 12m

Z5: 3m

Z6: -

28%
28%
23%
17%
4%
0%

This is one of the final workouts within the Dirt Destroyer which is a pyramid style workout, hence "The Egyptian".

This is an all round session which will help to boost your endurance, but also your strength as we hit the peak of the pyramid. Here we complete a 1 minute effort at 109% of FTP, critically at 70rpm which really draws on your strength and is what really makes this part of the pyramid a challenge.

This workout keeps things interesting by changing the intensity and the monotony of a steady state effort.

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10min from 30 to 80% FTP5x 5min @ 110% FTP,
5min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 31m

Z2: 3m

Z3: 1m

Z4: -

Z5: 25m

Z6: -

52%
5%
1%
0%
42%
0%

AKA 'The Quitter'. This is a tough workout that you may be unable to finish. Give it your all and remember that riding to failure pays in both mental and physical gains. You should use this workout to hone your climbing potential after you've developed a solid FTP. Perform 1-2x per week for best results.

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10min from 30 to 70% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP9min @ 63% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP9min @ 63% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP5min from 70 to 30% FTP
Workout overview

Duration: 1h

Stress points: 90

Zone distribution

Z1: 11m

Z2: 22m

Z3: -

Z4: 9m

Z5: 9m

Z6: 9m

19%
36%
0%
15%
15%
15%

This is a workout with lots of anerobic efforts that build up over time, as recalled by Zwift's resident World Champion cyclist Mike McCarthy. With lots of near threshold effort it should help increase your FTP as it simulates an effort towards the end of a race.

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10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP20sec @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP3min @ 40% FTP12min @ 88% FTP3min @ 40% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP20sec @ 50% FTP5x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 70% FTP
30sec @ 125% FTP6min 50sec from 55 to 25% FTP
Workout overview

Duration: 1h 0m 40s

Stress points: 63

Zone distribution

Z1: 23m

Z2: 13m

Z3: 12m

Z4: 10m

Z5: -

Z6: 2m

39%
22%
20%
16%
0%
3%

This Rollercoaster session aims to replicate the demands of a mountain bike ride / event.

Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared!

We touch upon all of these aspects in todays session, as we complete two blocks of alternating intensity, with top end Zone 6 surges thrown in there to replicate the demands of having to get up and over a steep bank or technical section. Feel free to get out of the saddle during the max efforts if you need to.

We also have a 12 minute Sweet Spot effort in the middle, to help continue to develop our endurance.

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10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP1min from 115 to 140% FTP1min @ 85rpm, 50% FTP2min @ 100rpm, 115% FTP3min @ 85rpm, 65% FTP3min from 65 to 25% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 19m

Z2: 21m

Z3: -

Z4: 1m

Z5: 14m

Z6: 5m

32%
36%
0%
1%
23%
9%

A hard workout that requires a lot of "strength" both physically and mentally to accomplish. Thew, in case you didn't know it, is a fancy word meaning, "muscular strength." You learned something new and got more fit. Hard to beat that!

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10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
5min @ 85% FTP4min @ 90rpm, from 100 to 98% FTP3min @ 65% FTP4min @ 90rpm, from 100 to 98% FTP3min @ 65% FTP4min @ 83rpm, from 105 to 100% FTP4min @ 65% FTP4min @ 93rpm, from 107 to 100% FTP4min @ 65% FTP4min @ 93rpm, from 110 to 97% FTP4min @ 65% FTP4min @ 88rpm, from 113 to 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 13m

Stress points: 85

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: 19m

Z5: 5m

Z6: -

23%
37%
7%
26%
7%
0%

One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

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10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
6min @ 105% FTP5min @ 50% FTP6min @ 105% FTP5min @ 50% FTP6min @ 105% FTP5min @ 50% FTP6min @ 105% FTP5min @ 50% FTP6min @ 105% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 16m

Stress points: 93

Zone distribution

Z1: 37m

Z2: 9m

Z3: -

Z4: -

Z5: 30m

Z6: -

48%
12%
0%
0%
39%
0%

Time trial simulations are key to improve your time trial, along with pacing. Each of these mini-time trials is 6 minutes long and I want you to seperate each into 2 minute sections.

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7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP8min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP3min @ 85% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 1h 14m 10s

Stress points: 109

Zone distribution

Z1: 15m

Z2: 8m

Z3: 25m

Z4: 8m

Z5: 15m

Z6: 3m

21%
11%
34%
11%
20%
4%

A race simulation on Volcano Climb Forward where you'll tackle 2 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% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 140% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP10sec @ 200% FTP4min 30sec from 55 to 35% FTP
Workout overview

Duration: 1h 2m 50s

Stress points: 79

Zone distribution

Z1: 13m

Z2: 6m

Z3: 27m

Z4: 9m

Z5: 3m

Z6: 4m

21%
10%
43%
15%
5%
6%

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

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