Workouts» AI Endurance

AI Endurance

AI Endurance helps you get the best results from the time you invest in training. Our app creates personalized, predictive training plans using machine learning, to prepare you for any race or to simply keep you in shape.

This is a selection of our most common workouts, tailored to your current FTP and 5k pace setting. Find out more at https://aiendurance.com


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AI Endurance »

Bike

AI Endurance» Bike »

Anaerobic Ride

17min from 56 to 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
30sec @ 200% FTP
3min @ 75% FTP
15min from 75 to 56% FTP
17min from 56 to 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP30sec @ 200% FTP3min @ 75% FTP15min from 75 to 56% FTP
Workout overview

Duration: 1h

Stress points: 94

Zone distribution

Z1: 7m

Z2: 49m

Z3: -

Z4: -

Z5: -

Z6: 4m

11%
82%
0%
0%
0%
7%

Author: AI Endurance

Do 8 Intervals of 30 sec at Anaerobic intensity on 1 min recovery. Extend the warmup and cool down if you feel like you need more time.

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AI Endurance» Bike »

Tempo Ride

10min from 56 to 75% FTP
20min @ 90% FTP
5min @ 70% FTP
20min @ 90% FTP
5min from 75 to 56% FTP
10min from 56 to 75% FTP20min @ 90% FTP5min @ 70% FTP20min @ 90% FTP5min from 75 to 56% FTP
Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 3m

Z2: 17m

Z3: -

Z4: 40m

Z5: -

Z6: -

5%
28%
0%
67%
0%
0%

Author: AI Endurance

Do 2 Intervals of 20 min at Tempo intensity on 5 min recovery. Extend the warmup and cool down if you feel like you need more time.

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AI Endurance» Bike »

Threshold Ride

15min from 56 to 75% FTP
10min @ 106% FTP
10min @ 60% FTP
10min @ 106% FTP
15min from 75 to 56% FTP
15min from 56 to 75% FTP10min @ 106% FTP10min @ 60% FTP10min @ 106% FTP15min from 75 to 56% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 6m

Z2: 34m

Z3: -

Z4: -

Z5: 20m

Z6: -

11%
56%
0%
0%
33%
0%

Author: AI Endurance

Do 2 Intervals of 10 min at Threshold intensity on 10 min recovery. Extend the warmup and cool down if you feel like you need more time.

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AI Endurance» Bike »

VO2Max Ride

19min from 56 to 75% FTP
2min @ 120% FTP
4min @ 60% FTP
2min @ 120% FTP
4min @ 60% FTP
2min @ 120% FTP
4min @ 60% FTP
2min @ 120% FTP
4min @ 60% FTP
2min @ 120% FTP
15min from 75 to 56% FTP
19min from 56 to 75% FTP2min @ 120% FTP4min @ 60% FTP2min @ 120% FTP4min @ 60% FTP2min @ 120% FTP4min @ 60% FTP2min @ 120% FTP4min @ 60% FTP2min @ 120% FTP15min from 75 to 56% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 7m

Z2: 43m

Z3: -

Z4: -

Z5: -

Z6: 10m

12%
71%
0%
0%
0%
17%

Author: AI Endurance

Do 5 Intervals of 2 min at VO2Max intensity on 4 min recovery. Extend the warmup and cool down if you feel like you need more time.

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AI Endurance »

Run

AI Endurance» Run »

Anaerobic Run

10min 20sec from 65 to 80% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
1min @ 65% of 5k pace
20sec @ 115% of 5k pace
10min from 80 to 65% of 5k pace
10min 20sec from 65 to 80% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace1min @ 65% of 5k pace20sec @ 115% of 5k pace10min from 80 to 65% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 18m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

0%
59%
32%
0%
0%
9%

Author: AI Endurance

Do 8 Intervals of 20 sec at Anaerobic pace on 1 min recovery. Extend the warmup and cool down if you feel like you need more time. If you need to walk between intervals, that's ok!

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AI Endurance» Run »

Tempo Run

5min from 65 to 80% of 5k pace
8min @ 90% of 5k pace
4min @ 65% of 5k pace
8min @ 90% of 5k pace
5min from 80 to 65% of 5k pace
5min from 65 to 80% of 5k pace8min @ 90% of 5k pace4min @ 65% of 5k pace8min @ 90% of 5k pace5min from 80 to 65% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 9m

Z3: 5m

Z4: 16m

Z5: -

Z6: -

0%
31%
16%
53%
0%
0%

Author: AI Endurance

Do 2 Intervals of 8 min at Tempo pace on 4 min recovery. Extend the warmup and cool down if you feel like you need more time. If you need to walk between intervals, that's ok!

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AI Endurance» Run »

Threshold Run

5min from 65 to 80% of 5k pace
8min @ 100% of 5k pace
4min @ 65% of 5k pace
8min @ 100% of 5k pace
5min from 80 to 65% of 5k pace
5min from 65 to 80% of 5k pace8min @ 100% of 5k pace4min @ 65% of 5k pace8min @ 100% of 5k pace5min from 80 to 65% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 9m

Z3: 5m

Z4: 16m

Z5: -

Z6: -

0%
31%
16%
53%
0%
0%

Author: AI Endurance

Do 2 Intervals of 8 min at Threshold pace on 4 min recovery. Extend the warmup and cool down if you feel like you need more time. If you need to walk in between intervals, that's ok!

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FAQ: How to use custom workouts in Zwift?

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AI Endurance» Run »

VO2Max Run

10min from 65 to 80% of 5k pace
2min @ 105% of 5k pace
1min @ 65% of 5k pace
2min @ 105% of 5k pace
1min @ 65% of 5k pace
2min @ 105% of 5k pace
1min @ 65% of 5k pace
2min @ 105% of 5k pace
1min @ 65% of 5k pace
2min @ 105% of 5k pace
6min from 80 to 65% of 5k pace
10min from 65 to 80% of 5k pace2min @ 105% of 5k pace1min @ 65% of 5k pace2min @ 105% of 5k pace1min @ 65% of 5k pace2min @ 105% of 5k pace1min @ 65% of 5k pace2min @ 105% of 5k pace1min @ 65% of 5k pace2min @ 105% of 5k pace6min from 80 to 65% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 12m

Z3: 8m

Z4: -

Z5: 10m

Z6: -

0%
41%
25%
0%
33%
0%

Author: AI Endurance

Do 5 Intervals of 2 min at VO2Max pace on 1 min recovery. Extend the warmup and cool down if you feel like you need more time. If you need to walk between intervals, that's ok!

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FAQ: How to use custom workouts in Zwift?

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