Workouts» Fondo

Fondo

Previously also available as Zwift Fondo Bambino.

Plan overview

Weeks: 4

Duration: 2h 51m/week

Stress points: 177/week

Workouts: 12

Total duration: 11h 25m

Total stress points: 706

Zone distribution

Z1: 2h 57m

Z2: 3h 28m

Z3: 2h 37m

Z4: 2h 5m

Z5: 12m

Z6: 7m

26%
30%
23%
18%
2%
1%


Select a week or scroll down to view all workouts.

Fondo »

Week 1

Week 1

Workouts: 3

Total duration: 2h 50m

Total stress points: 153

Average workout:

Duration 57m

Stress points 51

Zone distribution

Z1: 58m

Z2: 55m

Z3: 41m

Z4: 12m

Z5: 2m

Z6: 2m

34%
33%
24%
7%
1%
1%

Fondo» Week 1 »

1. Welcome Workout

10min from 25 to 65% FTP
5min @ 65% FTP
2min free ride
4min @ 80% FTP
2min free ride
3min @ 95% FTP
2min free ride
2min @ 109% FTP
2min free ride
1min @ 125% FTP
2min free ride
5min @ 75% FTP
10min from 75 to 25% FTP
10min from 25 to 65% FTP5min @ 65% FTP2min free ride4min @ 80% FTP2min free ride3min @ 95% FTP2min free ride2min @ 109% FTP2min free ride1min @ 125% FTP2min free ride5min @ 75% FTP10min from 75 to 25% FTP
Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 16m

Z2: 14m

Z3: 14m

Z4: 3m

Z5: 2m

Z6: 1m

31%
29%
28%
6%
4%
2%

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.

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Fondo» Week 1 »

2. Introductory Intervals

5min from 25 to 65% FTP
4min @ 65% FTP
2min @ 55% FTP
3min 30sec @ 81% FTP
2min @ 50% FTP
2min 30sec @ 95% FTP
2min @ 50% FTP
3min 30sec @ 81% FTP
2min @ 55% FTP
4min @ 65% FTP
2min @ 55% FTP
3min 30sec @ 81% FTP
2min @ 50% FTP
2min 30sec @ 95% FTP
2min @ 50% FTP
3min 30sec @ 81% FTP
2min @ 55% FTP
4min @ 65% FTP
3min from 65 to 25% FTP
5min from 25 to 65% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP3min from 65 to 25% FTP
Workout overview

Duration: 55m

Stress points: 46

Zone distribution

Z1: 23m

Z2: 13m

Z3: 14m

Z4: 5m

Z5: -

Z6: -

42%
24%
25%
9%
0%
0%

This workout consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones.

Workout consists of a 5min warm-up, two rounds of 4min at 65%, 2min easy, 3:30 at 81%, 2min easy, 2:30 at 95%, 2min easy, and then a 3min cool-down.

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Fondo» Week 1 »

3. The Long Ride

7min from 25 to 65% FTP
10min @ 65% FTP
5min @ 80% FTP
5min @ 60% FTP
5min @ 55% FTP
4min @ 80% FTP
30sec @ 120% FTP
2min @ 100% FTP
5min @ 75% FTP
5min @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
2min @ 100% FTP
5min @ 65% FTP
5min from 65 to 50% FTP
7min from 25 to 65% FTP10min @ 65% FTP5min @ 80% FTP5min @ 60% FTP5min @ 55% FTP4min @ 80% FTP30sec @ 120% FTP2min @ 100% FTP5min @ 75% FTP5min @ 55% FTP4min @ 85% FTP30sec @ 120% FTP2min @ 100% FTP5min @ 65% FTP5min from 65 to 50% FTP
Workout overview

Duration: 1h 5m

Stress points: 58

Zone distribution

Z1: 19m

Z2: 28m

Z3: 13m

Z4: 4m

Z5: -

Z6: 1m

30%
43%
20%
6%
0%
2%

Long base ride to give the endurance needed to tackle the Zwift Fondo. We will increase the overall duration of this workout each week while maintaining a similar structure for the workouts. The focus here is on foundational fitness which will support the shorter and harder mid-week intervals.

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Fondo »

Week 2

Week 2

Workouts: 3

Total duration: 3h 5m

Total stress points: 208

Average workout:

Duration 1h 2m

Stress points 69

Zone distribution

Z1: 43m

Z2: 58m

Z3: 15m

Z4: 1h 3m

Z5: 4m

Z6: 2m

23%
31%
8%
34%
2%
1%

Fondo» Week 2 »

1. Long Tempo

7min from 50 to 90% FTP
10x 3min @ 90% FTP,
1min @ 55% FTP
3min from 45 to 25% FTP
7min from 50 to 90% FTP10x 3min @ 90% FTP,
1min @ 55% FTP3min from 45 to 25% FTP
Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 15m

Z2: 3m

Z3: 2m

Z4: 30m

Z5: -

Z6: -

29%
6%
5%
60%
0%
0%

Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.

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Fondo» Week 2 »

2. Make A Break For It

4min from 24 to 75% FTP
3min @ 75% FTP
3min @ 85% FTP
30sec @ 125% FTP
1min 30sec @ 99% FTP
4min @ 49% FTP
3min @ 75% FTP
3min @ 85% FTP
30sec @ 125% FTP
1min 30sec @ 99% FTP
3min @ 50% FTP
3min @ 75% FTP
3min @ 85% FTP
30sec @ 125% FTP
1min 30sec @ 99% FTP
2min @ 50% FTP
3min @ 75% FTP
3min @ 85% FTP
30sec @ 125% FTP
1min 30sec @ 99% FTP
5min from 99 to 25% FTP
4min from 24 to 75% FTP3min @ 75% FTP3min @ 85% FTP30sec @ 125% FTP1min 30sec @ 99% FTP4min @ 49% FTP3min @ 75% FTP3min @ 85% FTP30sec @ 125% FTP1min 30sec @ 99% FTP3min @ 50% FTP3min @ 75% FTP3min @ 85% FTP30sec @ 125% FTP1min 30sec @ 99% FTP2min @ 50% FTP3min @ 75% FTP3min @ 85% FTP30sec @ 125% FTP1min 30sec @ 99% FTP5min from 99 to 25% FTP
Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 14m

Z2: 14m

Z3: 13m

Z4: 7m

Z5: -

Z6: 2m

28%
29%
26%
13%
0%
4%

Work here on that top end speed just above threshold. If you want to make - or join - a breakaway, this is the sort of fitness you will need to make that happen.

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Fondo» Week 2 »

3. The Long Ride

10min from 50 to 75% FTP
5min @ 75% FTP
7x 2min @ 95% FTP,
1min @ 55% FTP
6min @ 75% FTP
4min @ 90% FTP
6min @ 75% FTP
4min @ 95% FTP
6min @ 75% FTP
4min @ 100% FTP
6min @ 75% FTP
4min @ 105% FTP
9min from 75 to 50% FTP
10min from 50 to 75% FTP5min @ 75% FTP7x 2min @ 95% FTP,
1min @ 55% FTP6min @ 75% FTP4min @ 90% FTP6min @ 75% FTP4min @ 95% FTP6min @ 75% FTP4min @ 100% FTP6min @ 75% FTP4min @ 105% FTP9min from 75 to 50% FTP
Workout overview

Duration: 1h 25m

Stress points: 96

Zone distribution

Z1: 14m

Z2: 41m

Z3: -

Z4: 26m

Z5: 4m

Z6: -

17%
48%
0%
31%
5%
0%

Long base ride to give the endurance needed to tackle the Zwift Fondo. We will increase the overall duration of this workout each week while maintaining a similar structure for the workouts. The focus here is on foundational fitness which will support the shorter and harder mid-week intervals.

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Fondo »

Week 3

Week 3

Workouts: 3

Total duration: 3h 20m

Total stress points: 213

Average workout:

Duration 1h 7m

Stress points 71

Zone distribution

Z1: 43m

Z2: 48m

Z3: 1h 20m

Z4: 23m

Z5: 5m

Z6: 1m

21%
24%
40%
11%
3%
1%

Fondo» Week 3 »

1. Step-Down Intervals

5min from 65 to 75% FTP
5min @ 75% FTP
3min @ 85% FTP
3min @ 90% FTP
4min from 90 to 60% FTP
5min @ 60% FTP
5min from 60 to 95% FTP
1min @ 125% FTP
2min @ 115% FTP
3min @ 105% FTP
4min @ 95% FTP
5min @ 85% FTP
5min from 85 to 50% FTP
5min from 65 to 75% FTP5min @ 75% FTP3min @ 85% FTP3min @ 90% FTP4min from 90 to 60% FTP5min @ 60% FTP5min from 60 to 95% FTP1min @ 125% FTP2min @ 115% FTP3min @ 105% FTP4min @ 95% FTP5min @ 85% FTP5min from 85 to 50% FTP
Workout overview

Duration: 50m

Stress points: 62

Zone distribution

Z1: 1m

Z2: 22m

Z3: 13m

Z4: 8m

Z5: 5m

Z6: 1m

3%
43%
26%
16%
10%
2%

The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.

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Fondo» Week 3 »

2. Low-Cadence Intervals

8min from 55 to 75% FTP
3min @ 55rpm, 86% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 88% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 91% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 94% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 88% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 91% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 94% FTP
2min @ 85rpm, 50% FTP
3min @ 55rpm, 97% FTP
4min free ride
8min from 55 to 75% FTP3min @ 55rpm, 86% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 97% FTP4min free ride
Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

32%
12%
26%
30%
0%
0%

Focused low-cadence 3min intervals bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose. The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

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Fondo» Week 3 »

3. The Long Ride

15min from 50 to 85% FTP
5x 2min @ 85% FTP,
2min @ 55% FTP
5min @ 55% FTP
25min @ 85% FTP
10min @ 65% FTP
15min @ 85% FTP
10min from 65 to 50% FTP
15min from 50 to 85% FTP5x 2min @ 85% FTP,
2min @ 55% FTP5min @ 55% FTP25min @ 85% FTP10min @ 65% FTP15min @ 85% FTP10min from 65 to 50% FTP
Workout overview

Duration: 1h 40m

Stress points: 98

Zone distribution

Z1: 25m

Z2: 20m

Z3: 54m

Z4: -

Z5: -

Z6: -

25%
20%
54%
0%
0%
0%

Long base ride to give the endurance needed to tackle the Zwift Fondo. This is the longest ride you will do in advance of taking on the Fondo. From here, you will taper to rest, recover, and sharpen up over the next week.

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Fondo »

Week 4

Week 4

Workouts: 3

Total duration: 2h 10m

Total stress points: 132

Average workout:

Duration 43m

Stress points 44

Zone distribution

Z1: 33m

Z2: 47m

Z3: 20m

Z4: 27m

Z5: 1m

Z6: 2m

26%
36%
16%
21%
1%
1%

Fondo» Week 4 »

1. Taper Time

5min from 55 to 75% FTP
4min 30sec @ 75% FTP
30sec @ 125% FTP
2min 30sec @ 65% FTP
4min 30sec @ 80% FTP
30sec @ 125% FTP
2min 30sec @ 65% FTP
4min 30sec @ 85% FTP
30sec @ 125% FTP
4x 2min 30sec @ 55% FTP,
2min 30sec @ 90% FTP
5min from 55 to 25% FTP
5min from 55 to 75% FTP4min 30sec @ 75% FTP30sec @ 125% FTP2min 30sec @ 65% FTP4min 30sec @ 80% FTP30sec @ 125% FTP2min 30sec @ 65% FTP4min 30sec @ 85% FTP30sec @ 125% FTP4x 2min 30sec @ 55% FTP,
2min 30sec @ 90% FTP5min from 55 to 25% FTP
Workout overview

Duration: 50m

Stress points: 50

Zone distribution

Z1: 16m

Z2: 13m

Z3: 9m

Z4: 10m

Z5: -

Z6: 2m

32%
27%
18%
20%
0%
3%

The hard work is done! It is time to TAPER! Keep your muscles firing as we back off the load to let you recover and freshen up for the big day!

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Fondo» Week 4 »

2. Taper Steady

10min from 55 to 70% FTP
5min @ 70% FTP
5min from 70 to 65% FTP
5min from 65 to 100% FTP
5min @ 100% FTP
5min from 100 to 65% FTP
5min from 65 to 80% FTP
5min @ 80% FTP
5min from 80 to 55% FTP
10min from 55 to 70% FTP5min @ 70% FTP5min from 70 to 65% FTP5min from 65 to 100% FTP5min @ 100% FTP5min from 100 to 65% FTP5min from 65 to 80% FTP5min @ 80% FTP5min from 80 to 55% FTP
Workout overview

Duration: 50m

Stress points: 51

Zone distribution

Z1: 4m

Z2: 27m

Z3: 11m

Z4: 8m

Z5: -

Z6: -

8%
53%
23%
16%
0%
0%

Keeping the rhythm flowing here. Some nice, light work just to keep things ticking over. Hold that rhythm right through to the Fondo!

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Fondo» Week 4 »

3. Final Sharpen

5min from 55 to 75% FTP
4x 15sec @ 115% FTP,
45sec @ 75% FTP
3x 3min @ 95% FTP,
3min @ 55% FTP
3min from 55 to 45% FTP
5min from 55 to 75% FTP4x 15sec @ 115% FTP,
45sec @ 75% FTP3x 3min @ 95% FTP,
3min @ 55% FTP3min from 55 to 45% FTP
Workout overview

Duration: 30m

Stress points: 31

Zone distribution

Z1: 13m

Z2: 7m

Z3: -

Z4: 9m

Z5: 1m

Z6: -

44%
23%
0%
30%
3%
0%

One final tune-up to keep the legs sharp and the mind and body fresh before you take on your Fondo!

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