Franklin Bespoke

Franklin Bespoke is a community led training environment based on Zwift.

Set up to support the training aspirations of a number of athletes from around the world, the team at Franklin Bespoke have now opened their hive mind to the wider Zwift community. You can access any of their free workouts through their Facebook page, request bespoke training plans or workouts or simply ask any training based question. All of Franklin's workouts are based on percentage of FTP and therefore anybody of any ability is able to take part.

More recently Franklin have been working with both OneLove and TeamWKG to provide appropriate training solutions through both training plans and challenges. These vary from one off workouts up to 8 week training plans and race simulations. Find out more on the Franklin Bespoke Facebook page.


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Workout overview

Duration: 55m

Stress points: 57

Zone distribution

Z1: 9m

Z2: 32m

Z3: 1m

Z4: -

Z5: 6m

Z6: 7m

17%
57%
2%
0%
11%
13%

Author: Franklin Bespoke

Who is ready to SPRINT?!

This is a workout you can use to build your seated power, work on your sprints or use to simulate attacks or counter attacks. Make sure you have your FTP set correctly. We start with the normal warm up plus a couple of higher watt spikes thrown in, this should get you up to speed.

Main Workout:
8x 20on 40off @ 130% of FTP - 5min rest
8x 30on 30off @ 120% of FTP - 5min rest
8x 40on 20off @ 110% of FTP - warm down

Each should be challenge a but also achieveable, use the rest periods to concentrate on your cadence, HR and breathing, all of which should be smooth and regular. Enjoy!

For more like this - check us out on Facebook at Franklin Bespoke

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 9m

Z2: 39m

Z3: -

Z4: -

Z5: -

Z6: 12m

14%
66%
0%
0%
0%
20%

Author: Franklin Bespoke

Welcome to the workout of the day!! Today we are tackling Lactate Intervals. These are workouts that are performed around VO2 Max intensity, with a near equal active recovery between them. The idea behind them is to boost your aerobic capacity and resistance to neuromuscular fatigue. The main set is bookended by two 8min blocks around 75%.

Main Workout:
3mins @ 120% with 3min active recovery @ 65%.

For more workouts head over to Franklin Bespoke on Facebook.

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Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 17m

Z2: 7m

Z3: 36m

Z4: -

Z5: -

Z6: -

28%
12%
60%
0%
0%
0%

Author: Franklin Bespoke

Welcome to the daily workout! Today we have an endurance ride. A workout that is to be performed at a moderate intensity that should help develop your tolerance, capacity and cycling efficiency. After a warm up you will jump into the main workout, make sure you stay hydrated and stretch after the workout. For each interval think about something different - HR control - Breathing - Cadence - Upper body movement etc.
Main Workout
3x 12mins @ 80% of FTP

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Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 16m

Z2: 21m

Z3: 21m

Z4: 2m

Z5: -

Z6: -

27%
35%
35%
3%
0%
0%

Author: Franklin Bespoke

Welcome to the daily workout - In this workout we are looking to develop power by hold higher watts but at a lower cadence. This will put more of an emphasis on the legs rather than on the lungs and ability to spin a high cadence. We will build it in a series of ramps. The warm up will start the ramps. The 1min sectors between each ramp is to let you spin your legs out with a higher cadence and feel the difference. Enjoy!

Main Workout:
3x7min @ 85% FTP and 75RPM

You can find more workouts like this on Facebook - Just search FranklinBespoke!

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Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 18m

Z2: 6m

Z3: 24m

Z4: 8m

Z5: 4m

Z6: -

30%
10%
40%
13%
7%
0%

Author: Franklin Bespoke

Welcome to the daily workout - this one is for the triathetes out there! Anyone can try it, but the idea behind the workout is that feeling when you leave T1 after a strong swim, still breathing hard but want to settle down into your cycle pace and control your heartrate. Make sure you have set your FTP properly, have some water near and Enjoy!
Main Workout: 4 sets (1min rest)
2mins at 100%
1mins at 110%
6mins at 85%

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Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 12m

Z2: 15m

Z3: 30m

Z4: 1m

Z5: -

Z6: 2m

21%
25%
50%
2%
0%
3%

Author: Franklin Bespoke

Welcome to your daily workout - This one is aimed to build a solid foundation from which you can build your FTP. It won't put you in the hurt locker but it will open the legs up to the idea of working hard and for a prolonged period of time, not just in the sprints. Make sure you have your FTP set right, a towel handy and something to drink.

Main Workout
3 x 30secs @ 120% (1min Rest)
3 x 10min @ 85% (2min Rest)

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 18m

Z2: 21m

Z3: -

Z4: 1m

Z5: 15m

Z6: 5m

30%
35%
0%
2%
24%
8%

Author: Franklin Bespoke

Welcome to the daily workout - We are back to the sprints and we are back with a classic - 40/20s! The aim here is to get your body working at a level of stress. We will build up to it slowly and then hit the main set. Make sure your FTP is set correctly and commit to each one. This is one that really pays off! Enjoy the ride and don't forget to find us online!
Main Workout
10x (30secs @ 120% - 60secs @ 60%)
10x (40secs @ 110% - 30secs @ 50%)
10x (40secs @ 110% - 20secs @ 50%)

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 14m

Z2: 5m

Z3: 16m

Z4: 25m

Z5: -

Z6: -

24%
8%
27%
41%
1%
0%

Author: Franklin Bespoke

Welcome to the daily workout, who is ready for some OverUnders?! This is about sitting around 90% of FTP for a prolonged period of time. This will strengthen both your aerobic capacity as well as your ability to deal with muslce fatigue. The change in required power numbers will help you mentally prepare for a tough 40minutes. Make sure you have a towel and some water handy and most importantly - Enjoy it!

Main Workout:
3mins @ 95% - 2mins @ 80%

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 9m

Z2: 12m

Z3: 1m

Z4: 36m

Z5: 2m

Z6: -

15%
21%
2%
60%
3%
0%

Author: Franklin Bespoke

Welcome to the daily workout!! Today we are going for a power progression session. Within this - after a nice warm up we will increase the amount of time you are at each power, but your rest period will remain the same. It is therefore really important that you look to recover in each rest period and commit to each set both in the power phase and the rest phase. Make sure your FTP is set right and you have a towel and some water handy! Enjoy!

Main Workout 1min to 8min progression @ 90% with 1min rest

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Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 15m

Z2: 18m

Z3: 13m

Z4: 9m

Z5: 1m

Z6: 4m

25%
30%
22%
15%
2%
6%

Author: Franklin Bespoke

Welcome to the daily workout - Franklin have been working with WKG and this is one workout that they really loved - The ramp and hold! So we start with a slightly more dynamic warm up - this is followed by 5 min in sweetspot to make sure everything is working, then the ramp starts - this will test the legs and the mental ability to hold those higher numbers - remember it goes down as quickly as it went up! Finally we end the session with some little 30on30off to get the furnace burning and finish the legs nicely - A great workout with a huge sense of achievement waiting for you at the end. Enjoy!

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Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 9m

Z2: 6m

Z3: 10m

Z4: 39m

Z5: -

Z6: -

15%
10%
16%
60%
0%
0%

Author: Franklin Bespoke

Welcome to the daily workout! Do we have any triathletes out there? This one is for you! Anyone can give it a go, this one is all about endurance, getting comfortable on the bike and putting out consistently high numbers. Simply when broken down it is an extended OverUnders workout around the sweetspot that you would be operating at during the bike leg of a Tri. We have also included a little higher cadence section at the end to spin the legs up and clear the lactic before you take on the run!

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 24m

Z2: 14m

Z3: -

Z4: -

Z5: 22m

Z6: -

40%
23%
0%
0%
37%
0%

Author: Franklin Bespoke

Welcome to the workout of the day! This comes all the way from Scandinavia and it is fatigued 40/20s, everyone's favourite right?! We have a slightly longer than normal warm up, that is because we are getting straight in to the hard work. My personal trick with these types of workouts is event isolation, so don't worry about anything else and what is ahead, just concentrate on the completion of task at hand. During the 40/20s work really hard in the 20secs to recover HR and Breathing and be sure to keep your upper body stable during the second set! Enjoy and thanks Swedish!

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Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 4m

Z2: 8m

Z3: 1m

Z4: 8m

Z5: 8m

Z6: 1m

12%
28%
4%
28%
26%
2%

Author: Franklin Bespoke

Welcome to the daily workout! Today we are doing a quick HIIT session. A High Intensity Interval Training session is great for those who are short on time, love to suffer or want to get a quick sweat on. We are going to do a quick dynamic 5 min warm up and then we are straight into it, We like to try and mix up the variety to ensure you mind is stimulated and that your legs get a proper workout. If you haven't already, find us on Facebook for daily workouts in January!

Main Workout - High Intensity Intervals

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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 8m

Z2: 8m

Z3: 33m

Z4: 8m

Z5: 2m

Z6: -

14%
14%
55%
13%
4%
1%

Author: Franklin Bespoke

Welcome to the workout of the day! This time we are going for something a little but different. It looks like OverUnders, but I am going to call it UnderOvers. Following a warm up we will then be hitting a period of sweetspot around 85% this should get the HR up. The Under is then matched with a 2min over aroud 95%. This should raise you HR further but be sure to maintain your form and try to recover the breathing and HR. We finish with the FRNKLN Classic! Hold on till the end - its worth it!

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Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 13m

Z2: 13m

Z3: 12m

Z4: 15m

Z5: 3m

Z6: 4m

21%
22%
20%
25%
4%
7%

Author: Franklin Bespoke

Welcome to the daily workout and this time we are doing sprint progressions! The idea behind this is not only will it get your heart pumping like a HIIT session but it will also add something in the power column. We are looking to build up a sprint like you would in a race, the slow progression from FTP up towards VO2Max and then all out sprint. I would recommend some stretching before and after this workout.
Main Workout
2min @ 90% - 1min @ 100% - 30sec @ 115% - 20secs @ 125%

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Workout overview

Duration: 1h 15m

Stress points: 70

Zone distribution

Z1: 11m

Z2: 16m

Z3: 48m

Z4: -

Z5: 1m

Z6: -

14%
21%
64%
0%
1%
0%

Author: Franklin Bespoke

Welcome to the workout of the day - We have referred back to endurance for this workout. We will combine this with cadence change. So it might feel a little awkward at the start but we are building power then and the pressure is on the legs, as the workout progresses we shift the emphasis from legs to lungs as we up the cadence, this should feel more comfortable is not easier. This workout is for anyone that is looking to build some power or endurance, cyclists or triathletes.

Main Workout - 4x 12min at 85% of FTP (3min Rest)

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 9m

Z2: 31m

Z3: 4m

Z4: -

Z5: 16m

Z6: -

15%
52%
7%
0%
27%
0%

Author: Franklin Bespoke

Welcome to the daily workout. Today we are doing something a little bit different. Imagine you have just gone around the donut and you are about to attack the Watopia Wall! Here we have some 2min efforts just around VO2Max level. This is not an easy workout but it should be able to help your power numbers as well as give you the ability to hold onto that attack or sprint up that short hill. For more workouts like this check us out on Facebook.
Main Workout:
2x (4x2mins @ 115 with 3mins rest)

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Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 10m

Z2: 6m

Z3: 3m

Z4: 5m

Z5: 3m

Z6: 3m

33%
20%
10%
18%
12%
8%

Author: Franklin Bespoke

Welcome to the workout of the day! Short on time but still want to get a good session in? Then HIIT is probably the one for you. This combines plenty of colours, efforts and intervals into a quick 30min workout that will get your heart pumping and legs going. Starting with a 5 min warm up you then drop into 30/30s at 120% of FTP - be sure to try and control your breathing and HR in each rest period. We then enter two ramp periods - try and maintain a steady cadence and remember it comes down as fast as it goes up. Finally some 40/20 reps at 110% to keep the HR up there - ending with 2mins around 95%

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Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 11m

Z2: 9m

Z3: 15m

Z4: 25m

Z5: -

Z6: -

19%
15%
25%
42%
0%
0%

Author: Franklin Bespoke

Welcome to the workout of the day! Today we are looking to improve high end tolerance and the ability to recover under pressure. We start with a normal warm up and then straight into the work - this is aimed to get the HR raised and working as well as feeling it in the legs. We then enter the main part of the workout which is OverUnders around 100/85% of FTP. Due to the numbers it is imperative that you relax and try and recover in the periods of 85%.
Main Workout:
OverUnders at 100% of FTP and 85% of FTP

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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 15m

Z2: 21m

Z3: 10m

Z4: 8m

Z5: 5m

Z6: -

25%
35%
17%
13%
9%
0%

Author: Franklin Bespoke

Welcome to the workout of the day! People have really been loving the ramp workouts that we have been doing so here we have another one, we have just added some tasty 40/20s at the end as a finisher. So we have a nice little warm up with some sprints before we take a 15min ramp up from 50% up to 100%. Remember that the ramp down is as steep as the ramp up. Make sure that you keep your upper body nice and still throughout, try and relax your breathing and as well as control your heartrate. Enjoy!

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Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 10m

Z2: 29m

Z3: 6m

Z4: 1m

Z5: -

Z6: 15m

17%
48%
10%
2%
0%
24%

Author: Franklin Bespoke

Welcome to the workout of the day - Today we are back in the VO2Max zone and this workout should help you deal with those slightly longer effort increasing your tolerance to fatigue as well as building up a good sweat and working the legs! Despite the high intensity remember to maintain your form throughout the workout, that includes no pedal dead spots, a comfortable cadence and try and control your breathing and HR in both intervals and longer sections.
Main Workout: 3x10 of 30seconds @ 120%FT (Rest @ 70%)

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 12m

Z2: 7m

Z3: 19m

Z4: 22m

Z5: -

Z6: -

20%
12%
31%
37%
0%
0%

Author: Franklin Bespoke

Welcome to the workout of the day! Here we are looking to do two things - build on your aerobic capacity through the OverUnders which should average around 90% FTP and then after a quick respite - hold consistent power around 90% for 10mins. You will naturally have a preference, jumping over and under a number or holding it for a prolonged period of time. Just remember to engage your core, drive the legs, control your breathing and try and recover as much as possible in the unders
Main Workout - OverUnders (95%/85%) + 10mins @ 90% FTP

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Workout overview

Duration: 1h 15m

Stress points: 117

Zone distribution

Z1: 6m

Z2: 19m

Z3: 9m

Z4: 13m

Z5: 13m

Z6: 16m

8%
25%
12%
17%
17%
22%

Author: Franklin Bespoke

Welcome to the to last workout of the day for January! Today it is the Stairway to Hell! I thought after a hard month of daily workouts it would be a good idea to do something a little bit fun. It is important to say that this workout 'should' be impossible to complete if you have your FTP set properly but it is a great way to test your FTP and test your mental ability to put yourself in the hurt locker and keep working. It is based around the step test and you just keep working until your legs will take you no further. Thanks for joining us on this Journey through January, Get in touch if you want more!

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Workout overview

Duration: 1h 30m

Stress points: 110

Zone distribution

Z1: 11m

Z2: 20m

Z3: 22m

Z4: 24m

Z5: 13m

Z6: -

12%
22%
24%
27%
15%
0%

Author: Franklin Bespoke

The Mixer workouts are not for the light hearted. Here we are sticking together to tricky workouts and seeing if you can hold on to the end.

We will start with the wonderful 40/20s and then we progress onto some Over/Unders around 90% which should get the heart beating. Make sure you engage your core for the second half as it will support your legs in the tricky parts.

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Workout overview

Duration: 1h 5m

Stress points: 61

Zone distribution

Z1: 14m

Z2: 20m

Z3: 4m

Z4: 27m

Z5: -

Z6: -

22%
31%
6%
42%
0%
0%

Author: Franklin Bespoke

Power Workout 1 is aimed at building some power into the legs. We are not looking to throw the heavy weights on early, we will work up to that. First up we just have 3 sets of 3mins around 90% of FTP and each set will have a different required cadence, its starts at a more grinding 80rpm and works up to 90rpm which should feel lighter.

The Ramps are in there so that the workout isn't too mind numbing and gives you something else to think about - maybe upper body, no dead spots or breathing and HR control.

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 9m

Z2: 28m

Z3: 7m

Z4: 5m

Z5: 10m

Z6: 1m

15%
47%
12%
8%
17%
2%

Author: Franklin Bespoke

The description is hidden in the the title - at 950m this one is all about the variety. You could call it a race sim, but you never know how a race will go, so this is just building your tolerance to deal with different efforts at different lengths.

If you have had a rest and you have your FTP set correctly, you will be absolutely fine with this one, just believe in the process, keep drinking and let your legs do the rest. Holding your form and believing you can finish it will be the key. I promise the sense of achievement will be as high as Helvellyn

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 10m

Z2: 25m

Z3: 12m

Z4: 4m

Z5: 6m

Z6: 3m

16%
41%
20%
7%
10%
6%

Author: T.Fulford CyclingHub

Welcome to this Workout of the day - We are taking on the extended sprints and counter attacks. It is important that you set your FTP correctly as it will affect the effectiveness of this workout.

We start with a warm up and then straigh into the sprint extensions, this means that there will be more than one segment over FTP for you to deal with. Nothing to worry about, just engage the legs isolate the pain and get to the end. After the extended sprints we change the variation to counter attacks. So you are at racing speed and someone goes off the front - you have to react, this workout should help with that. We of course end with an active warm down.

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Workout overview

Duration: 1h 25m

Stress points: 77

Zone distribution

Z1: 13m

Z2: 49m

Z3: 15m

Z4: -

Z5: -

Z6: 8m

15%
58%
18%
0%
0%
9%

Author: Franklin Bespoke

Welcome to the this FRNKLN Workout. Today we have some VO2Max efforts and then finishing off with some sweetspot.
How you have to look at the VO2Max efforts is a Watopia Wall climb, just give it everything you got, but don't forget to breath, maintain your form and drive your legs through the hips.
When we reach the sweetspot area it is about getting comfortable on the bike, relaxing but still being efficient. Keep an eye on your HR and cadence. Enjoy!

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Workout overview

Duration: 1h 15m

Stress points: 70

Zone distribution

Z1: 22m

Z2: 14m

Z3: 33m

Z4: 3m

Z5: -

Z6: 4m

29%
18%
43%
4%
0%
5%

Author: Franklin Bespoke

Welcome to the daily workout of the day. This one is split into two and the aim is to keep the brain occupied whilst the legs are hurting. Try and isolate the pain to the lower half of the body ad your will beeze through the first half. During the 10min sections of sweetspot make sure that you have a sensible cadence, no dead spots in the pedal stroke and you are keeping you upper body still.
Main Workout
3x10min @ 85% (3min Rest @ 50%)
12x 20secs @ 120% (30sec Rest @ 60%)

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Workout overview

Duration: 48m 20s

Stress points: 48

Zone distribution

Z1: 11m

Z2: 20m

Z3: 8m

Z4: 2m

Z5: 1m

Z6: 7m

22%
41%
17%
4%
2%
14%

Author: Franklin Bespoke

You have made it to week two, well done, now the work starts! We are going to start the week with some tasty little intervals.

We are going to go with seated and and standing sprints just to try and activate all the right muscles in your legs and lower back. So alternate between each for the two sets.

It is slight shorter this week, but a little more dynamic.

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Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 22m

Z2: 18m

Z3: 10m

Z4: 7m

Z5: -

Z6: 3m

36%
30%
16%
12%
0%
5%

Author: Franklin Bespoke

We all love a good ramp right?!! Lets find that suffer zone and stay there for a while.

If you have your FTP set right then this will tickle but wont kill you. We are still in week 2 so we won't push for power too hard and therefore you can have a free cadence to get this one done.

A couple of activation sprints before we hit the ramp to get the blood really pumping and a few to finish to shake out the blood and lactic acid.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 13m

Z2: 17m

Z3: 2m

Z4: 26m

Z5: 2m

Z6: -

21%
29%
3%
43%
3%
0%

Author: Franklin Bespoke

Strap yourself in - this is very possible, just quite colourful. The idea behind this set of workouts is that you are getting 3 good rides a week that should be not only fat burning but also building some power.

Here we have some efforts at FTP pace and therefore it should all be possible, I would suggest you forget about the little lump in the middle and just let it happen, it will be over before it has started.

The final 8 mins will hurt but you have been there before and it is only 90%!

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Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 13m

Z2: 13m

Z3: 17m

Z4: 4m

Z5: 12m

Z6: 1m

21%
22%
28%
7%
20%
2%

Author: Franklin Bespoke

Welcome to Week 4 and well done for getting this far. This week we will look to mix it up a little, first with a Race Sim then we have some endurance intervals and we will end the week with some sprints.

So here we go - you are on the pier waiting for the race to go off. You have one lap of the Figure8 to tackle and this race sim should put you in the same physical and mental space as a race. Whilst we are looking to make you a stronger rider we are also looking to develop the mind. If you complete this workout then you have that effort mentally stored for the next time you race on the figrure8 course and you can draw from it.

Have plenty of Go Juice and Enjoy it!

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Workout overview

Duration: 1h 5m

Stress points: 69

Zone distribution

Z1: 13m

Z2: 10m

Z3: 12m

Z4: 27m

Z5: 4m

Z6: -

19%
15%
18%
42%
5%
0%

Author: Franklin Bespoke

Welcome to Week 5 and we are starting with a mix workout - Yes it will be challenging on the lungs and legs but here we really want to work on that technic and maintain forming when you are under pressure and fatigued. So if I were you I would forget about the numbers, switch erg mode on and let them happen.

Lets concentrate on your breathing, your HR, your cadence, as well as having no dead spots in the pedal stroke, down through the ball of the foot and up through the knee is how I think of it.

So we are starting with a slow build, then jumping up to 3 sprints before we hit the meat of the workout with some workout in and around sweetspot (85%). Enjoy, forget the numbers and concentrate on the other equally as important aspects.

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 12m

Z2: 11m

Z3: 13m

Z4: 21m

Z5: 2m

Z6: 2m

20%
18%
22%
35%
3%
3%

Author: Franklin Bespoke

You have reached the last workout of week 6 and we have thrown you into the mixer!!

This one is tough and it throws everything we have at you, you have the dynamic warm up, followed by some OverUnder work around 85% of FTP then you are straight into the VO2 Max efforts and finally we finish with the 125% sprints and active warm down.

Sit back, relax and get it done!

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