Here, you will find a variety of duration and intensity, focusing on giving you an efficient session. With shorter intervals, these workouts are designed for time-crunched athletes looking to bring energy into their day.
Select a workout or scroll down to view all workouts.
The aim today is to both work on your Anaerobic Capacity, and to also improve your aerobic efficiency.
We do this by completing 5 x 2min AC intervals, before finishing with a 10min Sweet Spot effort. By depleting your carbohydrate stores with the AC intervals, the 10min Sweet Spot effort may not be as comfortable as it should be!
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!
Emporia, Kansas, is where the start line of UNBOUND can be found. So, what better way to celebrate that with some 'Emporia Exertions'! The focus today is on your ability to produce a steady Zone 3 effort after first completing some high-intensity accelerations. Again, key to recovering after pushing it over the many rolling inclines the Flint Hills offers. However, across the course of the session, the intensity and duration of the Zone 3 interval will increase. 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.
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.
Georgia Simmerling won the bronze medal in the team pursuit in 2016 and is the first Canadian to compete in 3 different sports in 3 Olympic games (cycling, alpine skiing, and skicross). The team pursuit is a short and VERY intense event on the track which requires enormous wattage to be successful. This workout will take you through what it feels like to push yourself during a team pursuit event.
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!
Welcome to another workout in the Zwift Pro Training Camp series. This workout is brought to you by Team Jumbo-Visma. This is a TT specific workout, but one that would benefit anyone looking to race, almost any discipline really. We will be doing a nice little warm up and then getting into 4, 4 minute blocks just into zone 5.
This workout is a great one to improve your pedal stroke and ability to produce power comfortably at both fast and slow RPM. The first block sees you complete the reps at a high cadence and the second block at a slow cadence, while focusing on each quadrant of the pedal stroke.
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.
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.
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!
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!
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!
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!
To prep you for the random nature of bike racing, here are a bunch of attack simulations of random length and intensities. Go for it! Warm up for 10minutes with 3 x 1 minute fast pedaling drills >110rpm.
Then ride at tempo pace and complete the hard hills! Cool-down
Dame Sarah Storey, DBE, with a total of fourteen Paralympic gold medals, makes her the most successful female British Paralympian of all time! This workout will take you through what it feels like to tackle the individual pursuit on the track, which Dame Storey is known for. Be ready for a hard start and an even harder finish!
Sir Chris Hoy, MBE, with 7 Olympic medals, 6 gold 1 silver, multiple world championships, and national championships, is a force to be reckoned with on the track! This workout will take you through a Keirin race, one of the more exciting events to watch on the track, and which Sir Hoy won in 2012 and 2008.
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!
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.
Today is all about leg speed! You're going to come across situations in racing and training, that require you to produce high cadence and high power. Over the course of 1min, we are going to build cadence from fast, to faster!
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.
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.
This 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 also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip.
We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking!
Luke Rowe, one of the most respected team captains in the peloton, is a versatile rider. He has found success in grand tours, Classics, and on the track. Riders like Luke Rowe never crack under the pressure, and after today, neither will you!
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!
British professional cyclist, who currently rides for UCI World Team Ineos Grenadiers is part of a new generation of riders that competes in a variety of cycling disciplines. Tom's success spans cyclo-cross, cross country mountain bike and on the road events.
At the age of 23, Tom has won a MTB Olympic gold, cyclo-cross World Championships, and the Queen stage of the 2022 TDF, becoming the youngest rider to win on Alpe d'Huez.
Today's workout blends short attacking efforts of 20 seconds with sustained threshold efforts to provide a cyclo-cross race simulation effort. But that's not all, to finish the session you have a series of 30 on, 30 off, to improve your anaerobic capacity.
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.
This session is about accessing your Vo2 power after a sustained aerobic effort. 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.
Introductory workout for those joining Zwift's Bambino Fondo training plan. For the Bambino Fondo training plan, we will have three workouts a week: two interval workouts of about 50min each during the week and a long ride on the weekend.