Build Me Up

Plan overview

Weeks: 13

Duration: 4h 42m/week

Stress points: 283/week

Workouts: 53

Total duration: 61h 1m

Total stress points: 3683

Zone distribution

Z1: 19h 40m

Z2: 10h 32m

Z3: 13h 39m

Z4: 11h 5m

Z5: 4h 27m

Z6: 1h 38m

32%
17%
22%
18%
7%
3%


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

Week 0

Workouts: 3

Total duration: 3h

Total stress points: 173

Average workout:

Duration: 1h

Stress points: 58

Zone distribution

Z1: 57m

Z2: 14m

Z3: 24m

Z4: 1h 23m

Z5: 2m

Z6: -

32%
8%
13%
46%
1%
0%

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

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 22m

Z2: 2m

Z3: -

Z4: 35m

Z5: 1m

Z6: -

37%
4%
0%
58%
2%
0%

Named after the number 90 in Danish, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Devedeset (90 in Croatian) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the middle of these three challenging workouts today...

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 16m

Z2: 2m

Z3: -

Z4: 41m

Z5: 1m

Z6: -

27%
4%
0%
68%
2%
0%

Named after the number 90 in Italian, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Halvfems (90 in Danish) and Devedeset (90 in Croatian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the hardest of these three challenging workouts today...

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Workout overview

Duration: 1h

Stress points: 52

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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Week 1

Workouts: 4

Total duration: 3h 35m

Total stress points: 195

Average workout:

Duration: 54m

Stress points: 49

Zone distribution

Z1: 1h 10m

Z2: 41m

Z3: 52m

Z4: 35m

Z5: 17m

Z6: 1m

33%
19%
24%
16%
8%
0%

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

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 26m

Z2: 3m

Z3: -

Z4: 31m

Z5: 1m

Z6: -

43%
5%
0%
51%
2%
0%

Named after the number 90 in Croatian, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Halvfems (90 in Danish) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the easiest of these three challenging workouts today...

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Workout overview

Duration: 30m

Stress points: 21

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

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Workout overview

Duration: 35m

Stress points: 33

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

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Workout overview

Duration: 1h 30m

Stress points: 87

Zone distribution

Z1: 22m

Z2: 28m

Z3: 27m

Z4: 1m

Z5: 13m

Z6: -

24%
31%
30%
1%
14%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc. This is the easiest of them all, but it is still a great workout.

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Week 2

Workouts: 4

Total duration: 5h

Total stress points: 307

Average workout:

Duration: 1h 15m

Stress points: 77

Zone distribution

Z1: 1h 9m

Z2: 58m

Z3: 1h 17m

Z4: 1h 18m

Z5: 18m

Z6: -

23%
19%
26%
26%
6%
0%

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

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 22m

Z2: 2m

Z3: -

Z4: 35m

Z5: 1m

Z6: -

37%
4%
0%
58%
2%
0%

Named after the number 90 in Danish, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Devedeset (90 in Croatian) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the middle of these three challenging workouts today...

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Workout overview

Duration: 1h 30m

Stress points: 85

Zone distribution

Z1: 10m

Z2: 43m

Z3: 26m

Z4: 8m

Z5: 4m

Z6: -

11%
47%
28%
9%
4%
0%

Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster!

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Workout overview

Duration: 1h 30m

Stress points: 97

Zone distribution

Z1: 21m

Z2: 4m

Z3: 51m

Z4: 1m

Z5: 13m

Z6: -

24%
5%
57%
1%
14%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 35m

Z5: -

Z6: -

26%
16%
0%
58%
0%
0%

The duration goes up. The intensity comes down. Simple enough, right?

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Week 3

Workouts: 4

Total duration: 5h 12m

Total stress points: 329

Average workout:

Duration: 1h 18m

Stress points: 82

Zone distribution

Z1: 1h 31m

Z2: 51m

Z3: 1h 7m

Z4: 1h 2m

Z5: 34m

Z6: 8m

29%
16%
21%
20%
11%
2%

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

Workout overview

Duration: 1h 25m

Stress points: 88

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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Workout overview

Duration: 1h 2m

Stress points: 68

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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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 16m

Z2: 2m

Z3: -

Z4: 41m

Z5: 1m

Z6: -

27%
4%
0%
68%
2%
0%

Named after the number 90 in Italian, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Halvfems (90 in Danish) and Devedeset (90 in Croatian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the hardest of these three challenging workouts today...

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 45m

Stress points: 110

Zone distribution

Z1: 23m

Z2: 23m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

22%
22%
37%
0%
18%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.

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Week 4

Workouts: 3

Total duration: 3h 15m

Total stress points: 192

Average workout:

Duration: 1h 5m

Stress points: 64

Zone distribution

Z1: 1h 1m

Z2: 20m

Z3: 1h 17m

Z4: 14m

Z5: 23m

Z6: 1m

31%
10%
39%
7%
12%
0%

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

Workout overview

Duration: 30m

Stress points: 21

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

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Workout overview

Duration: 1h 45m

Stress points: 119

Zone distribution

Z1: 29m

Z2: 6m

Z3: 43m

Z4: 6m

Z5: 22m

Z6: 1m

27%
6%
40%
5%
21%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, and Purple the hardest... Enjoy!

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Workout overview

Duration: 1h

Stress points: 52

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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Week 5

Workouts: 4

Total duration: 5h 1m

Total stress points: 274

Average workout:

Duration: 1h 15m

Stress points: 69

Zone distribution

Z1: 1h 52m

Z2: 48m

Z3: 1h 33m

Z4: 25m

Z5: 18m

Z6: 5m

37%
16%
31%
8%
6%
2%

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

Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 34m

Z2: 13m

Z3: -

Z4: 1m

Z5: 13m

Z6: -

56%
22%
0%
1%
22%
0%

Named for the atomic number of Oxygen, this VO2 workout is all about what will be in short supply. Twice through a block of intervals up above threshold power will have you wishing for some extra O2, but you'll have to wait until the cool down to get it. Though there is a nice Zone 2 break between blocks of Z5 intervals where you can grab a little bit of extra air in your lungs.

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Workout overview

Duration: 1h 35m

Stress points: 100

Zone distribution

Z1: 31m

Z2: 9m

Z3: 32m

Z4: 15m

Z5: 3m

Z6: 5m

33%
10%
33%
16%
3%
5%

A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.

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Workout overview

Duration: 1h 26m

Stress points: 76

Zone distribution

Z1: 20m

Z2: 22m

Z3: 43m

Z4: 1m

Z5: 1m

Z6: -

24%
25%
50%
1%
1%
0%

There is a Method to the madness here. We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h

Stress points: 48

Zone distribution

Z1: 27m

Z2: 4m

Z3: 18m

Z4: 10m

Z5: 1m

Z6: -

45%
7%
30%
16%
2%
0%

Intervals that gradually come to a "sharp point," just like the Tines on a fork!

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Week 6

Workouts: 5

Total duration: 5h 30m

Total stress points: 314

Average workout:

Duration: 1h 6m

Stress points: 63

Zone distribution

Z1: 2h 1m

Z2: 56m

Z3: 1h 7m

Z4: 58m

Z5: 20m

Z6: 7m

37%
17%
20%
18%
6%
2%

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

Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 30m

Z2: 5m

Z3: 2m

Z4: 11m

Z5: 14m

Z6: -

49%
8%
3%
18%
23%
0%

Named for the atomic mass of Oxygen, this VO2max workout is designed to help you make better use of that oh-so-precious resource. The workout features two main sets. The first is a block of intervals above threshold, pushing your body to work and recover repeatedly. The second is a sustained sub-threshold effort that asks you to work hard on tired legs. You get to breathe easy - and grab some extra O2 - during the long warm up and cool down.

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Workout overview

Duration: 1h

Stress points: 54

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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Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 21m

Z2: 13m

Z3: 10m

Z4: 15m

Z5: 2m

Z6: -

35%
21%
17%
25%
3%
0%

CA stands for Cadence Adjustment. We all have our preferred cadence range. It is important to be able to pedal outside of that. This workout challenges your ability to spin the pedals. And to do so outside of your typical comfort zone.

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Workout overview

Duration: 1h 30m

Stress points: 87

Zone distribution

Z1: 25m

Z2: 24m

Z3: 22m

Z4: 16m

Z5: 3m

Z6: -

27%
27%
24%
18%
4%
0%

Hard Work Beats Talent When Talent Doesn't Work Hard.

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Workout overview

Duration: 1h

Stress points: 59

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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Week 7

Workouts: 5

Total duration: 6h

Total stress points: 384

Average workout:

Duration: 1h 12m

Stress points: 77

Zone distribution

Z1: 1h 51m

Z2: 53m

Z3: 45m

Z4: 1h 57m

Z5: 29m

Z6: 5m

31%
15%
12%
33%
8%
1%

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

Workout overview

Duration: 1h 30m

Stress points: 101

Zone distribution

Z1: 15m

Z2: 16m

Z3: 13m

Z4: 44m

Z5: -

Z6: 2m

17%
18%
14%
49%
0%
3%

This workout improves your ability to deal with lactate and stay cool under pressure, AKA "Cool as a cucumber."

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Workout overview

Duration: 1h

Stress points: 52

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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Workout overview

Duration: 1h 30m

Stress points: 100

Zone distribution

Z1: 32m

Z2: 4m

Z3: 2m

Z4: 45m

Z5: 7m

Z6: -

36%
5%
2%
50%
7%
0%

The main set today features intervals shaped like the famous Japanese roofs for which this workout is named.

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 28m

Z2: 4m

Z3: 1m

Z4: 11m

Z5: 16m

Z6: -

47%
7%
2%
18%
27%
0%

LOX is shorthand for liquid oxygen, which is used in rocket boosters. That is how your legs will feel after that workout - ROCKETS!

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Workout overview

Duration: 1h

Stress points: 66

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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Week 8

Workouts: 3

Total duration: 3h 30m

Total stress points: 192

Average workout:

Duration: 1h 10m

Stress points: 64

Zone distribution

Z1: 54m

Z2: 1h 3m

Z3: 49m

Z4: 31m

Z5: 7m

Z6: 7m

26%
30%
23%
15%
3%
3%

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

Workout overview

Duration: 2h

Stress points: 113

Zone distribution

Z1: 29m

Z2: 44m

Z3: 18m

Z4: 21m

Z5: 1m

Z6: 7m

25%
37%
15%
17%
1%
6%

An assortment of skills, drills, and work across a range of zones. Featuring pedaling fluidity work and working on your ability to recover under pressure.

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Workout overview

Duration: 1h

Stress points: 58

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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Workout overview

Duration: 30m

Stress points: 21

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

✓ Available in ZwiftView workoutMore workouts like this

Week 9

Workouts: 4

Total duration: 5h 25m

Total stress points: 360

Average workout:

Duration: 1h 21m

Stress points: 90

Zone distribution

Z1: 1h 46m

Z2: 1h 10m

Z3: 41m

Z4: 1h 5m

Z5: 25m

Z6: 18m

33%
22%
13%
20%
8%
5%

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

Workout overview

Duration: 1h

Stress points: 79

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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Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 14m

Z2: 3m

Z3: -

Z4: 35m

Z5: 8m

Z6: -

24%
5%
0%
58%
13%
0%

This workout involves decreasing interval lengths at Z4 (90%) with a surge at Z5 (115%) for 1 minute at the end of each rep. So, this will start off moderate, become hard, then down-right nasty - you might even say, "Malevolent" - by the end!

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Workout overview

Duration: 1h 30m

Stress points: 79

Zone distribution

Z1: 29m

Z2: 35m

Z3: 10m

Z4: 13m

Z5: 1m

Z6: 3m

32%
39%
11%
14%
1%
3%

Featuring a blend of work across a range of zones, this is a potent cocktail designed to boost your fitness.

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Workout overview

Duration: 1h 55m

Stress points: 132

Zone distribution

Z1: 23m

Z2: 29m

Z3: 31m

Z4: 17m

Z5: 16m

Z6: -

20%
25%
27%
15%
13%
0%

Bit by bit and piece by piece, you are building a picture of a complete athlete with the fitness to tackle any challenge. Take another step towards completing your Mosaic today.

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Week 10

Workouts: 5

Total duration: 6h

Total stress points: 399

Average workout:

Duration: 1h 12m

Stress points: 80

Zone distribution

Z1: 1h 42m

Z2: 49m

Z3: 1h 50m

Z4: 1h 4m

Z5: 12m

Z6: 23m

28%
14%
31%
18%
3%
6%

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

Workout overview

Duration: 1h

Stress points: 65

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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Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 8m

Z2: 9m

Z3: 17m

Z4: 26m

Z5: -

Z6: -

13%
15%
28%
43%
0%
0%

One of the most challenging workouts in the plan, this is designed to help you achieve your best - the Exemplary version of yourself!

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Workout overview

Duration: 1h 30m

Stress points: 101

Zone distribution

Z1: 18m

Z2: 17m

Z3: 30m

Z4: 21m

Z5: 5m

Z6: -

19%
19%
33%
23%
6%
0%

The Exigent demands of this workout will push you to be your very best. One of the hardest workouts in this plan, this will push you, challenge you, and ask you to exceed your own expectations.

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Workout overview

Duration: 1h

Stress points: 58

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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Workout overview

Duration: 1h 30m

Stress points: 107

Zone distribution

Z1: 28m

Z2: 6m

Z3: 33m

Z4: 10m

Z5: 5m

Z6: 8m

31%
7%
37%
11%
5%
9%

Intervals that come up to a very sharp point, looking like a serrated knife upon post-workout review. This workout will make you sharp for race day, ready to tackle the surges of terrain and competition.

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Week 11

Workouts: 5

Total duration: 7h

Total stress points: 464

Average workout:

Duration: 1h 24m

Stress points: 93

Zone distribution

Z1: 2h 15m

Z2: 1h 13m

Z3: 1h 45m

Z4: 33m

Z5: 53m

Z6: 21m

32%
17%
25%
8%
13%
5%

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Workout overview

Duration: 2h

Stress points: 136

Zone distribution

Z1: 40m

Z2: 7m

Z3: 40m

Z4: 3m

Z5: 31m

Z6: -

34%
6%
33%
3%
25%
0%

One of the hardest workouts in this plan, the workload here is designed to give you something to ASPIRE to! What do you think is possible? And what actually is? This workout is designed to show you that you are stronger than you may believe!

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Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 26m

Z2: 18m

Z3: -

Z4: 1m

Z5: 1m

Z6: 15m

43%
30%
0%
1%
2%
25%

A block of 30s/30s intervals that an athlete once told me (who worked out early in the morning and usually right after breakfast) always caused his "breakfast to return." Even if your breakfast - or lunch or dinner - stays put, one thing will certainly rise - your fitness!

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Workout overview

Duration: 1h

Stress points: 68

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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Workout overview

Duration: 2h

Stress points: 124

Zone distribution

Z1: 39m

Z2: 7m

Z3: 1h 2m

Z4: 3m

Z5: 8m

Z6: 1m

33%
6%
52%
3%
7%
1%

This workout will ask a lot of you. But you didn't get to this point without a lot of Tenacity. So let that fitness shine through today.

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Workout overview

Duration: 1h

Stress points: 67

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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Week 12

Workouts: 4

Total duration: 2h 33m

Total stress points: 100

Average workout:

Duration: 38m

Stress points: 25

Zone distribution

Z1: 1h 30m

Z2: 34m

Z3: 15m

Z4: 1m

Z5: 10m

Z6: 2m

59%
22%
10%
1%
7%
1%

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Workout overview

Duration: 30m

Stress points: 24

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!

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Workout overview

Duration: 1h 3m

Stress points: 43

Zone distribution

Z1: 35m

Z2: 20m

Z3: 1m

Z4: 1m

Z5: 6m

Z6: 1m

56%
32%
1%
1%
9%
2%

The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

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Workout overview

Duration: 30m

Stress points: 21

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

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Workout overview

Duration: 30m

Stress points: 12

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!

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