Back To Fitness

Plan overview

Weeks: 13

Duration: 1h 18m/week

Stress points: 84/week

Workouts: 26

Total duration: 16h 56m

Total stress points: 1093

Zone distribution

Z1: 7h 12m

Z2: 2h 51m

Z3: 3h 21m

Z4: 1h 38m

Z5: 54m

Z6: 59m

43%
17%
20%
10%
5%
6%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 2

Total duration: 1h 11m

Total stress points: 74

Average workout:

Duration 36m

Stress points 37

Zone distribution

Z1: 28m

Z2: 8m

Z3: 25m

Z4: 8m

Z5: 2m

Z6: -

39%
11%
36%
11%
3%
0%

Select a workout, or scroll down to view all workouts.

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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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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Week 1

Workouts: 2

Total duration: 1h 4m

Total stress points: 69

Average workout:

Duration 32m

Stress points 35

Zone distribution

Z1: 36m

Z2: 6m

Z3: 12m

Z4: 2m

Z5: 6m

Z6: 2m

56%
9%
19%
4%
9%
3%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 33m

Stress points: 36

Zone distribution

Z1: 17m

Z2: 3m

Z3: 6m

Z4: 1m

Z5: 6m

Z6: -

51%
9%
18%
3%
18%
0%

This workout contains a block of Zone 3 to gradually help ease you in to the workout, before completing 3 x 2 min Z5 (110% of FTP) efforts. This workout should feel like a challenge yet definitely be achievable so an ideal session for the start of a workout series.

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Workout overview

Duration: 31m

Stress points: 33

Zone distribution

Z1: 19m

Z2: 3m

Z3: 6m

Z4: 1m

Z5: -

Z6: 2m

61%
9%
20%
4%
0%
6%

This workout contains a block of Zone 3 just like the first workout, to give you that familiarity and confidence ahead of some more intense efforts. Today, you will complete 6 x 20 second sprints - something that may be alien to you, however the rewards are great!

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Week 2

Workouts: 2

Total duration: 1h 6m

Total stress points: 76

Average workout:

Duration 33m

Stress points 38

Zone distribution

Z1: 26m

Z2: 11m

Z3: 2m

Z4: 12m

Z5: 15m

Z6: -

39%
16%
3%
19%
23%
0%

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Workout overview

Duration: 33m

Stress points: 32

Zone distribution

Z1: 16m

Z2: 8m

Z3: 1m

Z4: 5m

Z5: 3m

Z6: -

48%
24%
3%
16%
9%
0%

This workout offers an introduction to strength endurance training, which will likely be a new type of effort for you. Riding at a low cadence really draws upon your strength, which is critical for cycling. As the blocks get shorter, the intensity increases - all at 55rpm! A challenging session - enjoy!

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Workout overview

Duration: 33m

Stress points: 44

Zone distribution

Z1: 10m

Z2: 3m

Z3: 1m

Z4: 7m

Z5: 12m

Z6: -

30%
9%
3%
22%
36%
0%

This workout is based on the well documented 'over - under' style workout, where you repeatedly tip yourself above and dip below your threshold power. You should get plenty of rest during the 1 minute at 90% of FTP to enable you to manage the 2 minutes spent slightly above your threshold.

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Week 3

Workouts: 2

Total duration: 1h 11m

Total stress points: 74

Average workout:

Duration 36m

Stress points 37

Zone distribution

Z1: 28m

Z2: 8m

Z3: 25m

Z4: 8m

Z5: 2m

Z6: -

39%
11%
36%
11%
3%
0%

Select a workout, or scroll down to view all workouts.

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.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 2

Total duration: 1h 22m

Total stress points: 81

Average workout:

Duration 41m

Stress points 41

Zone distribution

Z1: 45m

Z2: 14m

Z3: 14m

Z4: 2m

Z5: -

Z6: 7m

55%
17%
17%
3%
0%
8%

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Workout overview

Duration: 41m

Stress points: 35

Zone distribution

Z1: 16m

Z2: 11m

Z3: 13m

Z4: 1m

Z5: -

Z6: -

39%
26%
32%
3%
0%
0%

This workout contains 4 x very mild ramps from Zone 2 to Zone 3, however each ramp is to be ridden at a low cadence of 60rpm, adding a strength element to the workout. Rather than being a strenuous strength endurance workout in its own right, todays efforts further your strength training experience.

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Workout overview

Duration: 40m 35s

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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Week 5

Workouts: 2

Total duration: 1h 21m

Total stress points: 75

Average workout:

Duration 41m

Stress points 38

Zone distribution

Z1: 36m

Z2: 19m

Z3: 13m

Z4: 10m

Z5: 2m

Z6: 1m

44%
23%
16%
13%
3%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 40m

Stress points: 37

Zone distribution

Z1: 20m

Z2: 8m

Z3: 5m

Z4: 4m

Z5: 2m

Z6: 1m

50%
20%
13%
10%
5%
3%

This workout is made up of 5 efforts - one in each power zone from 2 to 6. Perhaps unsurprisingly, as the power increases, the length of each effort decreases. The focus of this workout is the continuation of the high cadence work, where we complete the first 4 efforts at 105rpm. Remember - if you can train yourself to produce high power at a high cadence, you pedaling efficiency will improve at your ‘go-to' cadence, which may even nudge up a little!

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Workout overview

Duration: 41m

Stress points: 38

Zone distribution

Z1: 16m

Z2: 11m

Z3: 8m

Z4: 6m

Z5: -

Z6: -

39%
27%
20%
15%
0%
0%

This workout contains 4 x pyramids - ramping up and down in each effort so, maxing out at 100% of your FTP. Whilst the power isn't excessively high - the challenge comes from having to produce varying power at a high cadence of 110rpm. Being able to maintain a high cadence whilst your power is constantly changing is a skill, and will help support a more efficient pedaling style when you revert back to your normal, lower cadence.

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Week 6

Workouts: 2

Total duration: 1h 14m

Total stress points: 65

Average workout:

Duration 37m

Stress points 33

Zone distribution

Z1: 31m

Z2: 11m

Z3: 26m

Z4: 6m

Z5: -

Z6: -

42%
15%
35%
9%
0%
0%

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Workout overview

Duration: 41m

Stress points: 40

Zone distribution

Z1: 12m

Z2: 8m

Z3: 16m

Z4: 5m

Z5: -

Z6: -

29%
20%
39%
13%
0%
0%

This workout is fairly varied! As your power constantly ramps up and down, and your cadence changes frequently - this is a workout to keep you engaged and working towards improving your fitness. The max power you produce during the ramps is only 95% of your threshold, so you should be able to manage this workout on tired legs.

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Workout overview

Duration: 33m

Stress points: 25

Zone distribution

Z1: 19m

Z2: 3m

Z3: 10m

Z4: 1m

Z5: -

Z6: -

57%
9%
31%
3%
0%
0%

This workout takes you to the max, by completing 3 x Capacity Efforts; 5, 3 and 1 minute! Being able to produce more power for these relatively short durations translates to a much more enjoyable cycling experience - just think of those short hills that you could smash up! The key to these efforts is to be well rested and psychologically up for it - it's time to go deep!

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Week 7

Workouts: 2

Total duration: 1h 27m

Total stress points: 99

Average workout:

Duration 44m

Stress points 50

Zone distribution

Z1: 44m

Z2: 14m

Z3: 6m

Z4: 11m

Z5: 7m

Z6: 7m

50%
16%
6%
12%
8%
8%

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Workout overview

Duration: 42m

Stress points: 47

Zone distribution

Z1: 19m

Z2: 7m

Z3: 2m

Z4: 8m

Z5: 5m

Z6: 3m

45%
15%
4%
18%
11%
7%

This session is a fitness builder. We will experience time in three different training zones - Threshold, Vo2 and our Anaerobic zone. Today's session consists of 3x 2 minutes at 100% of FTP (Threshold), 3x 1 minute at 110% of FTP (VO2), and 6x :30 seconds at 120% of FTP (Anaerobic). As we increase power, we will decrease time in each effort.

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Workout overview

Duration: 45m

Stress points: 52

Zone distribution

Z1: 25m

Z2: 7m

Z3: 4m

Z4: 3m

Z5: 3m

Z6: 4m

54%
16%
9%
7%
6%
9%

This ride consists of an integration of POWER + CLIMBING. The power efforts will be shorter efforts 30 seconds or less in duration followed by a ramp-up style of climbing and endurance in creasing in intensity throughout 5 minutes. We will tap in to all of our energy systems today which keep sessions fun while at the same time challenging for all!

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Week 8

Workouts: 2

Total duration: 1h 19m

Total stress points: 95

Average workout:

Duration 39m

Stress points 48

Zone distribution

Z1: 21m

Z2: 12m

Z3: 30m

Z4: 4m

Z5: 8m

Z6: 6m

26%
15%
38%
4%
10%
7%

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Workout overview

Duration: 39m

Stress points: 47

Zone distribution

Z1: 8m

Z2: 7m

Z3: 20m

Z4: 2m

Z5: -

Z6: 4m

19%
17%
50%
4%
0%
10%

Its foundation time! This ride is continuous without many "rest periods". Kicking off with a :15 sec push followed by 2 minutes in our Sweet Spot zone repeated 9 times. 9x :15 seconds at 120% (Anaerobic), 2 minutes 88% (SweetSpot). Be mindful not to be overzealous; going out too hard will catch up later in the ride!

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Workout overview

Duration: 39m 30s

Stress points: 48

Zone distribution

Z1: 13m

Z2: 5m

Z3: 10m

Z4: 2m

Z5: 8m

Z6: 2m

33%
13%
25%
5%
19%
5%

This ride is what we refer to as "Over Under's". Over Under is when you go above FTP (100%) to below FTP (<100%). During this ride you will perform 4 sets of 30 seconds over your threshold at 105% of your FTP followed by 30 seconds under your threshold at 85% of your FTP for 4-minutes. Imagine going back and forth from Vo2 to Sweet Spot. Between each set you will have 2 minutes of recovery.

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Week 9

Workouts: 2

Total duration: 1h 22m

Total stress points: 91

Average workout:

Duration 41m

Stress points 46

Zone distribution

Z1: 37m

Z2: 10m

Z3: 23m

Z4: 1m

Z5: 1m

Z6: 11m

45%
12%
29%
1%
1%
13%

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Workout overview

Duration: 43m

Stress points: 41

Zone distribution

Z1: 17m

Z2: 6m

Z3: 20m

Z4: 1m

Z5: -

Z6: -

38%
13%
47%
2%
0%
0%

Today's workout is about gaining strength, you will spend much of your time in Zone 3, TEMPO, 85% of your FTP - however you want to look at it. During today's workout it is important to be aware of your RPM's - focus on being between 60-65. If you have knee or back issues increase this to 60-70 RPM's. Keep smooth pedal strokes, no rocking of the hips or mashing from left to right pedal :) At the end of the 5 minutes we will be increasing our cadence and power as much as we can for :15 seconds. You will want to shift up one or two cogs - feeling the torque but able to ramp it up within the :30 seconds.

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Workout overview

Duration: 39m

Stress points: 50

Zone distribution

Z1: 20m

Z2: 4m

Z3: 3m

Z4: -

Z5: 1m

Z6: 11m

51%
10%
9%
0%
1%
28%

Todays ride consists of 10x 1 minute, aka minute on's minute off's. This is somewhat of a a HIIT style workout. For 20 minutes (including recovery) you will be asked to put in their best efforts on each of the one minutes. This session an incredible way to get quality in during a short amount of time. Again, mix it up if you would like with seated and standing keeping efforts in the correct zone. Change is seen quickly if you incorporate this type of workout once a week or once every two weeks.

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Week 10

Workouts: 2

Total duration: 1h 25m

Total stress points: 95

Average workout:

Duration 43m

Stress points 48

Zone distribution

Z1: 16m

Z2: 38m

Z3: 4m

Z4: 19m

Z5: 8m

Z6: -

19%
45%
5%
22%
9%
0%

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Workout overview

Duration: 40m

Stress points: 48

Zone distribution

Z1: 10m

Z2: 18m

Z3: 2m

Z4: 2m

Z5: 8m

Z6: -

25%
45%
5%
5%
20%
0%

This session includes Under Overs. This is the same as what we call Over Under other than you begin with an effort under your FTP (100%). There are two blocks. The first block includes 1 minute efforts at 75% of your FTP alternating with efforts at 115% of your FTP. Enjoy the 4 minute recovery before hitting the last set of Under Overs which include 2 minutes at 75% of your FTP followed by :30 seconds at 115%. The total duration of the first set is 12-mintues and second set is 10-minutes. This session is a great fitness builder while keeping your mind from losing focus!

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Workout overview

Duration: 45m

Stress points: 47

Zone distribution

Z1: 6m

Z2: 20m

Z3: 2m

Z4: 17m

Z5: -

Z6: -

13%
44%
4%
38%
0%
0%

Todays session is all about Strength, cycling specific strength while done on the bike. A solid 30-minute work session is planned for you including 15 alternating minutes in the Sweet Spot (90% of your FTP) at your cadence of choice followed by Strength Endurance targeting 60-65 rpms at 75% of your FTP.

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Week 11

Workouts: 2

Total duration: 1h 23m

Total stress points: 98

Average workout:

Duration 42m

Stress points 49

Zone distribution

Z1: 34m

Z2: 9m

Z3: 14m

Z4: 10m

Z5: 2m

Z6: 14m

41%
11%
17%
12%
2%
17%

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Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 14m

Z2: 4m

Z3: 14m

Z4: 10m

Z5: 2m

Z6: 2m

30%
9%
31%
22%
3%
4%

Todays ride is 2-blocks of Strength Endurance (SE) with a few surprise attacks throughout which will "divide" the longer two sets; however, make it more difficult to settle in and "conquer". You have to focus and keep on your toes, stay relaxed. The transition will be 3-minutes at a time with :15 - :30 second anaerobic capacity efforts in between. The key in this set is to gain Strength as well as see how much torque you can pedal through to REV up on each of these bursts.

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Workout overview

Duration: 38m

Stress points: 45

Zone distribution

Z1: 21m

Z2: 5m

Z3: -

Z4: -

Z5: -

Z6: 12m

54%
14%
0%
0%
0%
32%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime no matter the activity you are doing as well as handle power fluctuations on the bike. Each set consists of 10x 30 seconds on (120-130% of FTP) and :15 seconds off (40-50% of FTP). These will definitely be entertaining for the mind yet very challenging for everyone. The great thing about this workout is you will see improvement from the first time doing this to the 2nd and beyond.

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Week 12

Workouts: 2

Total duration: 1h 32m

Total stress points: 101

Average workout:

Duration 46m

Stress points 51

Zone distribution

Z1: 54m

Z2: 13m

Z3: 6m

Z4: 5m

Z5: 3m

Z6: 12m

58%
14%
7%
5%
3%
13%

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Workout overview

Duration: 45m

Stress points: 50

Zone distribution

Z1: 26m

Z2: 7m

Z3: 4m

Z4: 3m

Z5: 1m

Z6: 4m

58%
16%
9%
7%
2%
9%

This ride consists of an integration of POWER + Endurance. The power efforts will be shorter efforts 30 seconds or less in duration followed by a ramp-down style of climbing and endurance decreasing in intensity throughout 5 minutes. We will tap in to all of our energy systems today which keep sessions fun while at the same time challenging for all!

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Workout overview

Duration: 47m

Stress points: 51

Zone distribution

Z1: 28m

Z2: 6m

Z3: 2m

Z4: 2m

Z5: 2m

Z6: 8m

59%
13%
4%
4%
3%
17%

It's a Microburst kind of day! Today's ride consist of 3 sets of 8 efforts building from 10 second to 20 second to 30 second intervals, each separated by 2:30 minutes recovery. The number of repetitions will be 8 for all three sets, expect fatigue to accumulated over each set. The effects made in this workout are tremendous, although time spent in upper zones are short you are allowing more capacity in your anaerobic box meaning over time you will be able to spend more and more time in the higher intensity prior to fatiguing.

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