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Workouts in Zwift from GCN. For more information about GCN, see globalcyclingnetwork.com, and follow GCN on YouTube and Facebook.


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

Workout overview

Duration: 1h 11m

Stress points: 84

Zone distribution

Z1: 17m

Z2: 14m

Z3: -

Z4: 40m

Z5: -

Z6: -

24%
20%
0%
56%
0%
0%

A higher FTP means you'll be faster period. So, you are going to have to do some classic 2 x 20 minutes intervals at 100% of your FTP and really go for it. Warm-up for 10 minutes with 3x 1 minute fast pedaling intervals >110rpm and then get to work! 2x20 minutes at 100% of FTP with 5minute easy endurance between each. Cool-down.

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Workout overview

Duration: 1h 10m

Stress points: 83

Zone distribution

Z1: 16m

Z2: 24m

Z3: -

Z4: 7m

Z5: 19m

Z6: 4m

23%
34%
0%
10%
28%
5%

Finishing fast is the key to winning the race. This comes from being able to recover quickly after hard efforts, conserving energy in the race and also being able to attack hard and maintain to the finishline. Warmup for 10minutes with 3 x 1 minute fast pedaling drills >110rpm, then do (6) x 5 minute efforts with each beginning in a short sprint, followed by a effort that tapers to your FTP and then maintain FTP for the final 3 minutes. Recover completely between each one for 3 minutes. Cool-down.

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Workout overview

Duration: 1h 26m

Stress points: 103

Zone distribution

Z1: 17m

Z2: 29m

Z3: -

Z4: -

Z5: 40m

Z6: -

20%
34%
0%
0%
47%
0%

Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence.
Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.

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Workout overview

Duration: 1h 20s

Stress points: 59

Zone distribution

Z1: 33m

Z2: 9m

Z3: -

Z4: -

Z5: 15m

Z6: 3m

54%
15%
0%
0%
25%
6%

Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping and maintaining that gap to the finishline.
Warm up for 10 minutes with 3 x 1 minute fast pedaling drill >110rpm. Then 5 minutes at tempo. Now complete 5 x race winning interval. Each is roughly 3:40 in length. Starting with a sprint like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishing with a 10 second sprint at the end to finish strong. Rest well between each for 4 minutes. Cool-down.

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Workout overview

Duration: 1h 32m

Stress points: 120

Zone distribution

Z1: 17m

Z2: 27m

Z3: -

Z4: -

Z5: 40m

Z6: 8m

18%
29%
0%
0%
43%
9%

You want to be faster? How bad do you want it? This bad? FTP and Anaerobic intervals are on your menu today then. Get ready for a speed injection. Remember: "Pain is speed entering the body"
Warm-up 10minutes and then 3 x 1 minute fast pedaling drills >110rpm
Now, time for 4 x 10minutes at 105% of FTP, resting 3 minutes between each and then an easy cruise for 5minutes after the fourth one. Finish with 4 x 2 minutes, working your anaerobic capacity at 125% of FTP. Resting for 2minutes between. Cool-down

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Workout overview

Duration: 1h 13m

Stress points: 73

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: 19m

Z5: 5m

Z6: -

23%
37%
7%
26%
7%
0%

One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

Warm-up for 10minutes with 3 x 1 minute fast pedaling intervals >110rpm, then a solid 5 minutes at tempo to ensure you are ready. Complete 6 x 4minutes and each interval will get a little easier as you closer to the end of it. At the same time, each interval will require a little faster cadence, so that by the end of the effort, you are over 110rpm. Recover completely for 3 minutes of endurance riding between each. Cool-down.

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Workout overview

Duration: 1h 16m

Stress points: 76

Zone distribution

Z1: 37m

Z2: 9m

Z3: -

Z4: -

Z5: 30m

Z6: -

48%
12%
0%
0%
39%
0%

Time trial simulations are key to improve your time trial, along with pacing. Each of these mini-time trials is 6 minutes long and I want you to seperate each into 2 minute sections. The first two minutes are getting up to speed, then next two minutes are finding a rhythm and the final two minutes are pushing hard to the finish line. Focus and get into your Aero position and learn to pace yourself, so you don't blow up! Recover for 3 minutes between each, and then cool down. Warm-up for 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm. 5 minutes at tempo and then begin (5) x 6minute time trial efforts.

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Workout overview

Duration: 1h 9m

Stress points: 76

Zone distribution

Z1: 25m

Z2: 24m

Z3: -

Z4: -

Z5: 12m

Z6: 8m

36%
35%
0%
0%
17%
12%

In order to go fast, you'll need to be able ride at your Vo2max pace and also your anaerobic capacity, increasing these abilities so that you'll be ready to dish out the pain this coming season. Warm-up 10 minutes and then do 3 x 1minute fast pedaling drills >110rpm, 5 minutes at tempo and then do 3 minutes Vo2 and then 2 minutes AC with 2 minutes recovery between each. Repeat 3 more times for a great workout! Cool down.

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Workout overview

Duration: 1h 1m

Stress points: 59

Zone distribution

Z1: 37m

Z2: 9m

Z3: 5m

Z4: -

Z5: -

Z6: 10m

60%
15%
8%
0%
0%
16%

Prepare the mind and body for hill attacks. You are attacking up the hill at the front of the peloton and inflicting devastation upon the peloton. Attack after attack, the peloton is getting blown apart by your relentless attacks.
Warm-up for 10minutes and do 3 x 1minute fast pedaling drills>110rpm. A nice tempo pace for 5minutes and then do (10) x 1minute hill attacks. Rest for 2 minutes between each. Cool-down.

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Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 15m

Z2: 8m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

25%
14%
55%
0%
0%
6%

This workout is designed to simulate steep, short hills that are almost like sprints. A combination of both anaerobic and neuromuscular power, (level 6 and 7), this workout is sure to fire you up!
Warm-up 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm.. Ride at tempo pace and then do hill sprints every 3minutes. Each Sprint is 20 seconds long and building in intensity. After each sprint, come back to tempo pace. Cool-down.

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Workout overview

Duration: 1h 10m

Stress points: 87

Zone distribution

Z1: 15m

Z2: 15m

Z3: 15m

Z4: 6m

Z5: 11m

Z6: 8m

22%
21%
21%
9%
16%
11%

To prep you for different length hills, here are a bunch of hill intervals 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

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Workout overview

Duration: 1h 14m

Stress points: 88

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: -

Z5: 13m

Z6: 13m

23%
37%
7%
0%
17%
17%

These are designed to be done in the saddle for the first 2minutes, then stand and do the final 30 seconds out of the saddle and sprinting over the top of the hill. Short recoveries, to help improve your "repeatability" at the same time.
Warm-up 10 minutes and then 3 x 1 minute fast pedaling drills >110rpm
Then do 5 minutes at tempo, followed by 10 x hill repeats. Seated for 2 minutes, then out of the saddle as the resistance becomes harder. Recover for 2minutes and then cool-down

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Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 17m

Z2: 19m

Z3: -

Z4: 9m

Z5: -

Z6: 15m

28%
32%
0%
15%
0%
25%

Sometimes the climbs get steeper and steeper as you get closer to the top. This workout simulates the climbs of the spring classics that start out steep and get even steeper!
Warm-up for 10 minutes and then do (3) x 1 minute fast pedaling drills. Then begin riding for 9minutes at sweet spot and then do (6) hill efforts , each is 2 minute 30seconds with the last 15seconds being very difficult! Ride at endurance pace between each at 70% of FTP. Cool-down.

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Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 26m

Z5: -

Z6: 9m

27%
15%
0%
43%
0%
15%

Riding at sweetspot, close to the edge of destruction, then having to attack hill after hill will make you stronger and ready for all that the spring classics have in store for you! Warm-up 10 minutes with 3 x 1minute fast pedaling drills >110rpm and then ride at Sweetspot 88-93% of FTP for 35 minutes and every two minutes, do a 45 second hill interval at 130% of FTP, and recover back to sweetspot. Get ready for these! Cool-down.

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Workout overview

Duration: 1h 5m

Stress points: 86

Zone distribution

Z1: 15m

Z2: 38m

Z3: -

Z4: 4m

Z5: 3m

Z6: 6m

24%
58%
0%
5%
4%
9%

This is a specific workout to improve your muscular strength so that you will have the strength needed for the steep climbs. At the finish of the workout, you are going to do (3) gradual hills of 3 minutes each in order to address your Vo2max. Make sure you do the "Tractor Pulls" from a slow speed, with your hands in the drops and strong core. Stay seated the entire time and with a low cadence from the beginning of the effort, keep your cadence below 60rpm for as long as you can and try to prevent the cadence from raising above 90rpm. Watts are from 200-300% of your FTP.
Warm-up for 10 minutes with 3 x 1 minute fast pedaling drills >110rpm. Then do 30 minutes of riding at endurance pace and "tractor pulls" every two minutes. Finish with 3 gradual hills of 3minutes each. Riding at 115% of FTP at the top. Cool-down .

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Workout overview

Duration: 1h 10m

Stress points: 74

Zone distribution

Z1: 16m

Z2: 33m

Z3: -

Z4: -

Z5: 21m

Z6: -

23%
47%
0%
0%
30%
0%

This is designed to improve your Vo2max power, so you are ready for hard steep climbs and the big wattage needed to attack those hills. This workout has longer recoveries in order to focus on the maximum power produced for each interval. Really drill it on each.
Warm up for 10minutes and then do 3 x 1minute fast pedaling drills.
Then get ready for 7 x 3minutes with 4 minutes between each at endurance pace recovering well.
Cool-down.

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Workout overview

Duration: 1h 3m

Stress points: 56

Zone distribution

Z1: 17m

Z2: 9m

Z3: 30m

Z4: 7m

Z5: -

Z6: -

27%
15%
48%
11%
0%
0%

The goal of this workout is to get in some good solid cardiovascular work and then doing some seated cadence bursts for 30 seconds within the sustained effort. Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm and then do do 40 minutes at tempo pace- 80% of FTP and do a burst every few minutes. Cooldown.

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Workout overview

Duration: 1h

Stress points: 38

Zone distribution

Z1: 34m

Z2: 6m

Z3: 20m

Z4: -

Z5: -

Z6: -

56%
10%
33%
0%
0%
0%

This workout is designed to improve your ability to change cadences without worrying too much about your wattage output. This workout also makes the time go much faster!
Warm-up 10minutes and then begin your Fast pedaling drills! One minute pedaling fast at >110rpm and then 1 minute at 80rpm. Cool-down

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Workout overview

Duration: 53m

Stress points: 61

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 26m

Z5: -

Z6: 2m

30%
17%
0%
49%
0%
4%

Riding at FTP, close to the edge of destruction, then having to attack with a little burst will make you stronger and ready for all that the spring classics have in store for you! Warm-up 10 minutes with 3 x 1minute fast pedaling drills >110rpm and then ride at Sweetspot 100% of FTP for 35 minutes and every two minutes, do a 10 second bursts at 130% of FTP, and recover back to sweetspot. Get ready for these! Cool-down.

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Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 38m

Z2: 7m

Z3: -

Z4: -

Z5: -

Z6: 15m

63%
12%
0%
0%
0%
25%

On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
Cool-down.

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Workout overview

Duration: 1h 1m 55s

Stress points: 75

Zone distribution

Z1: 15m

Z2: 15m

Z3: 10m

Z4: 6m

Z5: 9m

Z6: 7m

25%
24%
16%
10%
14%
12%

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

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Workout overview

Duration: 58m 40s

Stress points: 85

Zone distribution

Z1: 14m

Z2: 15m

Z3: 23m

Z4: 1m

Z5: -

Z6: 6m

24%
26%
39%
1%
1%
10%

Want to win the sprint in the Zwift races? This is the workout for you. Be prepared, not for the weak minded or legged! This simulates a run up to the sprint over 40 seconds, so be prepared for a harder and harder load as the time goes on in each sprint. After the 4th sprint, the time between the next is at tempo pace making sure you have to give it some effort to stay in the peloton.

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Workout overview

Duration: 1h 10m

Stress points: 78

Zone distribution

Z1: 17m

Z2: 9m

Z3: -

Z4: 38m

Z5: -

Z6: 6m

24%
13%
0%
54%
0%
9%

Once you have mastered the "Tempo with bursts" workout, then you are ready to up the ante a little and ride at Sweetspot and then do the bursts!
Warm-up for 10minutes and then do 3 x 1 minute fast pedaling drills >110rpm, then do 40minutes at Sweetspot 90% of FTP, and every two minutes, do a burst for 20 seconds to 120% of FTP and resume at 90% of FTP. Cool down.

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Workout overview

Duration: 1h 10m

Stress points: 68

Zone distribution

Z1: 17m

Z2: 9m

Z3: 38m

Z4: -

Z5: -

Z6: 6m

24%
13%
54%
0%
0%
9%

Riding in the peloton requires plenty of speed and cadence changes, along with sustained output.It's important that you are ready for those changes, and doing this workout will help!
Warm-up for 10 minutes and then do 3 x 1 minute fast pedaling drills at >110rpm with 1 minute at 80rpm between each. Then begin a 40minute block at tempo pace, 80% of FTP, and do a "burst" for 15 seconds every two minutes. Each burst is at 120% of FTP, and return to previous pace of 80% of FTP after each. Cool down.

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Workout overview

Duration: 58m 40s

Stress points: 85

Zone distribution

Z1: 14m

Z2: 15m

Z3: 23m

Z4: 1m

Z5: -

Z6: 6m

24%
26%
39%
1%
1%
10%

Want to win the sprint in the Zwift races? This is the workout for you. Be prepared, not for the weak minded or legged! This simulates a run up to the sprint over 40 seconds, so be prepared for a harder and harder load as the time goes on in each sprint. After the 4th sprint, the time between the next is at tempo pace making sure you have to give it some effort to stay in the peloton.

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Workout overview

Duration: 1h 7m

Stress points: 90

Zone distribution

Z1: 31m

Z2: 26m

Z3: 6m

Z4: -

Z5: -

Z6: 4m

47%
38%
9%
0%
0%
6%

Small ring and big ring sprints today. The goal with the small ring is to enhance your explosiveness, so focus on your jump. The Big rings are longer, designed to enhance your resistance to fatigue.
Warm-up for 10 minutes, then do (3) x 1minute fast pedaling drills to finish your warm-up. Then do 3 minutes at tempo. Then begin (6) x small ring sprints. These are short 15 seconds, explosive efforts. After you complete these, then 3minutes at tempo and then do (6) Big Ring sprints , each is 25 second emphasizing your fatigue resistance. Be sure to keep cadence at 90rpm between sprint and recover well.
Cool down.

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Workout overview

Duration: 1h 15s

Stress points: 65

Zone distribution

Z1: 14m

Z2: 20m

Z3: -

Z4: 25m

Z5: -

Z6: 1m

23%
33%
0%
41%
0%
2%

Designed to hone your after a higher load of work leading up to the sprint. This is another great one that simulates sprints in racing.
Warm-up 10 minutes, and then 3 x 1 minute fast pedaling drills >110rpm, then riding for 3 minutes at your sweetspot, then 2minutes at FTP, followed by a 15 second sprint and then recovery for 3 minutes and repeat.
Cool-down!

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Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 38m

Z2: 7m

Z3: -

Z4: -

Z5: -

Z6: 15m

63%
12%
0%
0%
0%
25%

On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
Cool-down.

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 14m

Z2: 38m

Z3: 5m

Z4: -

Z5: -

Z6: 3m

23%
63%
8%
0%
0%
6%

Warm-up for 10minutes ramping up to the top of Z2 at the end of 10 minutes.
Then do 3 x 1 minute fast pedaling drills. The goal here is to increase your cadence to 110-120 rpm and hold it there for the full minute, normal cadence of 80rpm between each one. The wattages are low for both the fast pedaing and recovery.
Now ride for 5minutes at tempo pace, and prepare for your first sprint. You are going to do 10 sprints for 20 seconds each to start. These aren't all out sprints, but the top of Zone 6. Ride at 90 rpm between each in Zone 2.
Cool-down for remaining time

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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 14m

Z2: 38m

Z3: 5m

Z4: -

Z5: -

Z6: 3m

23%
63%
8%
0%
0%
6%

Warm-up for 10minutes ramping up to the top of Z2 at the end of 10 minutes.
Then do 3 x 1 minute fast pedaling drills. The goal here is to increase your cadence to 110-120 rpm and hold it there for the full minute, normal cadence of 85-95rpm between each one. The wattages are low for both the fast pedaing and recovery.
Now ride for 5minutes at tempo pace, and prepare for your first sprint. You are going to do 10 sprints for 20 seconds each to start. These aren't all out sprints, but the top of Zone 6. Ride at 90 rpm between each in Zone 2.
Cool-down for remaining time

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Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 16m

Z2: 34m

Z3: 7m

Z4: -

Z5: -

Z6: 4m

26%
56%
12%
0%
0%
6%

This is to prepare you for what happens in a real sprint at the end of the race. You never get to sprint from a "fresh" state. You always have to do at least 1-2 sprints to either hold your position or get into position for the sprint. So, this will be two sprints, the first at about 80% and then the 2nd at 100%, as if you are finishing a race and sprinting for the finish line. Be sure to rest and pedal easy between each for 3minutes, as you will want to be recovered for the next set! Warmup for 10minutes, then (3) x 1minute fast pedaling drills at >110rpm. Then 5minutes at tempo and get ready for your "Sprint B4 the sprint"

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Workout overview

Duration: 1h 6m

Stress points: 71

Zone distribution

Z1: 15m

Z2: 9m

Z3: 37m

Z4: -

Z5: -

Z6: 5m

23%
13%
56%
0%
0%
8%

This workout isn't only about improving your sprint, but it's about improving your ability to sprint after doing a nice solid pace at 88-93% of your FTP, or what is called sweetspot and then recovering after.Warm-up well with 3 x 1 minute fast pedals at >110rpm, then 5minutes of tempo, followed by 35 minutes of riding at sweetspot, and doing a 20 second "burst" every two minutes. The burst will be at 80% of your sprint effort, but still hard. Be sure to recover back to your previous pace. Cool-down

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Workout overview

Duration: 1h 10s

Stress points: 103

Zone distribution

Z1: 17m

Z2: 39m

Z3: -

Z4: -

Z5: -

Z6: 4m

28%
65%
0%
0%
0%
7%

Tractor Pulls are big gear intervals that are designed to improve your muscular strength, as you push hard as possible against maximum resistance. Stay Seated during these intervals and grip the handlebars tightly and push hard on those pedals for each interval.
Warm-up 10 minutes and then do (3) x 1 minute fast pedaling intervalss >110rpm.
Ride at your tempo pace for 2minutes and then right before the interval, slow down, and let the bike come to almost a stop (so it might take a little practice to get the timing right) and then drill it hard for the entire effort. The goal is to get in 20-30 seconds, but if you get to 90rpm within the effort, then you need to stop the interval or increase the resistance for the next one. Above 90rpm , there isn't enough resistance to create the strength adaptations you are looking for, so keep that cadence low at 50-60rpm and force high!! Weight lifting on the bike, but an an explosive, short effort. Ride at tempo between.
Cool-down.

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