Workout overview
Duration: 50m
Stress points: 56
Zone distribution
Z1: 15m
Z2: 3m
Z3: 2m
Z4: 30m
Z5: -
Z6: -
Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.
Weeks: 9
Duration: 4h 21m/week
Stress points: 277/week
Workouts: 34
Total duration: 39h 9m
Total stress points: 2493
Z1: 8h 10m
Z2: 10h 32m
Z3: 13h 31m
Z4: 5h 43m
Z5: 51m
Z6: 22m
Select a week or scroll down to view all workouts.
Workouts: 3
Total duration: 2h 30m
Total stress points: 171
Average workout:
Duration 50m
Stress points 57
Z1: 41m
Z2: 12m
Z3: 30m
Z4: 1h 5m
Z5: 1m
Z6: -
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 56
Z1: 15m
Z2: 3m
Z3: 2m
Z4: 30m
Z5: -
Z6: -
Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.
Duration: 50m
Stress points: 53
Z1: 16m
Z2: 6m
Z3: 13m
Z4: 15m
Z5: -
Z6: -
Focused low-cadence 3min intervals (2min recovery) 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.
Duration: 50m
Stress points: 62
Z1: 11m
Z2: 3m
Z3: 14m
Z4: 20m
Z5: 1m
Z6: -
A series of three three-step ramps. Each ramp is progressively harder than the last, and each block is then progressively harder than the one that came before it. This workout is designed to challenge your ability to make small pace changes to respond to terrain or race-day pressure.
Workouts: 4
Total duration: 4h 10m
Total stress points: 234
Average workout:
Duration 1h 3m
Stress points 59
Z1: 58m
Z2: 1h 16m
Z3: 1h 38m
Z4: 14m
Z5: 2m
Z6: 2m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 55m
Stress points: 46
Z1: 23m
Z2: 13m
Z3: 14m
Z4: 5m
Z5: -
Z6: -
The second workout in the Fondo training plan, this workout consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones.
Duration: 1h 35m
Stress points: 86
Z1: 20m
Z2: 48m
Z3: 20m
Z4: 6m
Z5: -
Z6: 1m
Long rides are critical for building the endurance you will need to tackle a long event. But it is also important to change the pace and include some high effort surges. This helps mentally to break up the monotony of a long ride and also helps physically by stimulating your body to be able to respond even when fatigued.
Duration: 50m
Stress points: 49
Z1: 16m
Z2: 14m
Z3: 14m
Z4: 3m
Z5: 2m
Z6: 1m
Introductory workout for those joining Zwift's Fondo training plan. This is a welcome workout designed to introduce you to both workout mode and our new flex-time structured training plans. This workout is designed to help you get a sense if your FTP (Functional Threshold Power) is set correctly, though it is a good workout even if you're already confident in your FTP. An accurate FTP is critical to getting the most out of Zwift's structured workouts.
Workouts: 4
Total duration: 4h 25m
Total stress points: 296
Average workout:
Duration 1h 6m
Stress points 74
Z1: 46m
Z2: 1h 14m
Z3: 1h 5m
Z4: 1h 12m
Z5: 5m
Z6: 2m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 56
Z1: 14m
Z2: 14m
Z3: 13m
Z4: 7m
Z5: -
Z6: 2m
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.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 1h 55m
Stress points: 131
Z1: 18m
Z2: 57m
Z3: -
Z4: 35m
Z5: 5m
Z6: -
This week's long ride features some sweet-spot intervals to start before going into a long Zone 2 endurance block to finish. But punctuating that long, steady base work, we will surge for 5min four times throughout. The last 5min surge takes you up and into the VO2max range of work. When you are tired and just want to relax, that is when you need to be able to push.
Duration: 50m
Stress points: 56
Z1: 15m
Z2: 3m
Z3: 2m
Z4: 30m
Z5: -
Z6: -
Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.
Workouts: 4
Total duration: 4h 45m
Total stress points: 303
Average workout:
Duration 1h 11m
Stress points 76
Z1: 46m
Z2: 58m
Z3: 2h 32m
Z4: 23m
Z5: 5m
Z6: 1m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 2h 15m
Stress points: 135
Z1: 28m
Z2: 30m
Z3: 1h 16m
Z4: -
Z5: -
Z6: -
For this week's long ride, we take on sustained tempo work. Rather than spiking from base endurance, this week you will tackle long, sustained work in the tempo zone. This workout will require mental focus as these long blocks at tempo work start out feeling easy but they do get hard.
Duration: 50m
Stress points: 53
Z1: 16m
Z2: 6m
Z3: 13m
Z4: 15m
Z5: -
Z6: -
Focused low-cadence 3min intervals (2min recovery) 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.
Duration: 50m
Stress points: 62
Z1: 1m
Z2: 22m
Z3: 13m
Z4: 8m
Z5: 5m
Z6: 1m
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.
Workouts: 4
Total duration: 4h 55m
Total stress points: 349
Average workout:
Duration 1h 14m
Stress points 87
Z1: 1h 12m
Z2: 12m
Z3: 2h 30m
Z4: 53m
Z5: 3m
Z6: 6m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 2h 25m
Stress points: 173
Z1: 34m
Z2: 7m
Z3: 52m
Z4: 50m
Z5: 2m
Z6: -
Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve without building up undue amounts of training stress.
Duration: 50m
Stress points: 61
Z1: 17m
Z2: 2m
Z3: 25m
Z4: 3m
Z5: 1m
Z6: 2m
Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source. By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically. The sprint efforts increase in duration from 15sec, to 20sec and 30sec.
Duration: 50m
Stress points: 62
Z1: 21m
Z2: 3m
Z3: 23m
Z4: -
Z5: -
Z6: 4m
The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort. By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.
Can you achieve the same max power in both sets?
Workouts: 4
Total duration: 5h 4m
Total stress points: 315
Average workout:
Duration 1h 16m
Stress points 79
Z1: 1h 9m
Z2: 1h 5m
Z3: 2h 14m
Z4: 20m
Z5: 16m
Z6: -
Select a workout, or scroll down to view all workouts.
Duration: 2h 35m
Stress points: 151
Z1: 28m
Z2: 1h 2m
Z3: 59m
Z4: -
Z5: 6m
Z6: -
This is a big session today. The volume is big and the efforts are big! Warm up followed by a long block at Zone 3 Power with surges into Zone 5. Then a set of Zone 3 intervals. Finish with another long block of Zone 3 work with Zone 5 surges.
Duration: 49m
Stress points: 52
Z1: 37m
Z2: 2m
Z3: -
Z4: -
Z5: 10m
Z6: -
10x1min hard (Z5) with 4min recovery at steady base aerobic power. The idea here is getting comfortable with power output in the near-MAP (Maximal Aerobic Power) range but with good full recovery. The interval duration is too long to be a sprint - and you should stay seated for the entire interval - but not so long as to be overly taxing, especially with the long recovery. Keep the power up at a reasonable intensity during the recovery - it's not coasting.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 50m
Stress points: 59
Z1: 4m
Z2: 1m
Z3: 25m
Z4: 20m
Z5: -
Z6: -
This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.
Workouts: 4
Total duration: 5h 25m
Total stress points: 362
Average workout:
Duration 1h 21m
Stress points 91
Z1: 32m
Z2: 2h 9m
Z3: 1h 33m
Z4: 1h 1m
Z5: 9m
Z6: 1m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 2h 55m
Stress points: 188
Z1: 18m
Z2: 1h 57m
Z3: -
Z4: 35m
Z5: 5m
Z6: -
For the long ride this week, we start out with a block of SST intervals. The main long block of work consists of long, steady Zone 2 blocks punctuated by 5min of progressively more intensive SST.
Duration: 50m
Stress points: 62
Z1: 11m
Z2: 3m
Z3: 14m
Z4: 20m
Z5: 1m
Z6: -
A series of three three-step ramps. Each ramp is progressively harder than the last, and each block is then progressively harder than the one that came before it. This workout is designed to challenge your ability to make small pace changes to respond to terrain or race-day pressure.
Duration: 50m
Stress points: 59
Z1: 3m
Z2: 8m
Z3: 29m
Z4: 6m
Z5: 3m
Z6: 1m
For this workout, we have a structured warm-up. Then there are two blocks of three-repetition over-under intervals that bracket a long block of free-ride, only for this workout, we leave the natural terrain of Zwift turned ON. So pick a route with some challenging terrain - in the middle of this workout you will be free-riding, but you will still feel the terrain. A nice mix here of structure and nature variance.
Workouts: 4
Total duration: 5h 45m
Total stress points: 331
Average workout:
Duration 1h 26m
Stress points 83
Z1: 1h 33m
Z2: 2h 38m
Z3: 1h 9m
Z4: 8m
Z5: 9m
Z6: 8m
Select a workout, or scroll down to view all workouts.
Duration: 50m
Stress points: 64
Z1: 22m
Z2: 8m
Z3: 5m
Z4: -
Z5: 9m
Z6: 6m
5x3min at "Best Possible Average." This is a MAP (Maximal Aerobic Power) workout. The goal is to hit the same power for each - roughly 125% of FTP - 3min interval. But in this case, it's less about hitting a given power than it is about being consistent throughout. If you blow out the first one and blow up on the last, that is less ideal than five evenly paced intervals. Likewise, within each interval, try to hit the target power and hang-on.
The preference do this workout with ERG mode OFF since some fade is almost inevitable, and it is about doing the best you can rather than hitting a specific power.
Duration: 3h 15m
Stress points: 159
Z1: 1h 8m
Z2: 2h 5m
Z3: -
Z4: 2m
Z5: -
Z6: -
A set of long intervals focused on endurance in Zone 2. Nothing fancy here, just long bouts of solid work here. This is your last long ride, and is designed to help keep rhythm but without adding any significant fatigue. You should have the fitness by now to execute this and recover fully.
Duration: 50m
Stress points: 53
Z1: -
Z2: -
Z3: 50m
Z4: -
Z5: -
Z6: -
Take a break from the structured training and take some time to listen to your body. This is a great time to get outside if you can. Or enjoy the terrain of Zwift. Ride how you feel, but keep it on the easier side.
If you need to skip or miss a day, this is the session to take a pass on. But if just need a mental break, feel free to opt for this session over one of the harder workouts. You can also replace this with a social group ride of about an hour, in Zwift or with your friends.
Duration: 50m
Stress points: 55
Z1: 2m
Z2: 26m
Z3: 14m
Z4: 6m
Z5: -
Z6: 2m
A similar workout to one of the early ones from this plan - only this time we punctuate the steady intervals with some short, high intensity surges.
Workouts: 3
Total duration: 2h 10m
Total stress points: 132
Average workout:
Duration 43m
Stress points 44
Z1: 33m
Z2: 47m
Z3: 20m
Z4: 27m
Z5: 1m
Z6: 2m
Select a workout, or scroll down to view all workouts.
Duration: 30m
Stress points: 31
Z1: 13m
Z2: 7m
Z3: -
Z4: 9m
Z5: 1m
Z6: -
One final tune-up to keep the legs sharp and the mind and body fresh before you take on your Fondo!
Duration: 50m
Stress points: 51
Z1: 4m
Z2: 27m
Z3: 11m
Z4: 8m
Z5: -
Z6: -
Keeping the rhythm flowing here. Some nice, light work just to keep things ticking over. Hold that rhythm right through to the Fondo!
Duration: 50m
Stress points: 50
Z1: 16m
Z2: 13m
Z3: 9m
Z4: 10m
Z5: -
Z6: 2m
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!