Gran Fondo

Plan overview

Weeks: 9

Duration: 4h 21m/week

Stress points: 258/week

Workouts: 34

Total duration: 39h 9m

Total stress points: 2326

Zone distribution

Z1: 8h 10m

Z2: 10h 32m

Z3: 13h 31m

Z4: 5h 43m

Z5: 51m

Z6: 22m

21%
27%
35%
15%
2%
1%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 3

Total duration: 2h 30m

Total stress points: 159

Average workout:

Duration 50m

Stress points 53

Zone distribution

Z1: 41m

Z2: 12m

Z3: 30m

Z4: 1h 5m

Z5: 1m

Z6: -

28%
8%
20%
44%
1%
0%

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

Workout overview

Duration: 50m

Stress points: 52

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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Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

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

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.

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Workout overview

Duration: 50m

Stress points: 58

Zone distribution

Z1: 11m

Z2: 3m

Z3: 14m

Z4: 20m

Z5: 1m

Z6: -

22%
7%
29%
41%
2%
0%

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.

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Week 1

Workouts: 4

Total duration: 4h 10m

Total stress points: 215

Average workout:

Duration 1h 3m

Stress points 54

Zone distribution

Z1: 58m

Z2: 1h 16m

Z3: 1h 38m

Z4: 14m

Z5: 2m

Z6: 2m

23%
30%
39%
6%
1%
1%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

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Workout overview

Duration: 55m

Stress points: 41

Zone distribution

Z1: 23m

Z2: 13m

Z3: 14m

Z4: 5m

Z5: -

Z6: -

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

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.

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Workout overview

Duration: 1h 35m

Stress points: 79

Zone distribution

Z1: 20m

Z2: 48m

Z3: 20m

Z4: 6m

Z5: -

Z6: 1m

21%
51%
21%
6%
0%
1%

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.

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Workout overview

Duration: 50m

Stress points: 42

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 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.

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Week 2

Workouts: 4

Total duration: 4h 25m

Total stress points: 277

Average workout:

Duration 1h 6m

Stress points 69

Zone distribution

Z1: 46m

Z2: 1h 14m

Z3: 1h 5m

Z4: 1h 12m

Z5: 5m

Z6: 2m

18%
28%
25%
27%
2%
1%

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

Workout overview

Duration: 50m

Stress points: 49

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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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

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Workout overview

Duration: 1h 55m

Stress points: 123

Zone distribution

Z1: 18m

Z2: 57m

Z3: -

Z4: 35m

Z5: 5m

Z6: -

15%
50%
0%
30%
4%
0%

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.

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Workout overview

Duration: 50m

Stress points: 52

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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Week 3

Workouts: 4

Total duration: 4h 45m

Total stress points: 287

Average workout:

Duration 1h 11m

Stress points 72

Zone distribution

Z1: 46m

Z2: 58m

Z3: 2h 32m

Z4: 23m

Z5: 5m

Z6: 1m

16%
20%
53%
8%
2%
0%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

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Workout overview

Duration: 2h 15m

Stress points: 128

Zone distribution

Z1: 28m

Z2: 30m

Z3: 1h 16m

Z4: -

Z5: -

Z6: -

21%
23%
56%
0%
0%
0%

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.

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Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

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

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.

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Workout overview

Duration: 50m

Stress points: 57

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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Week 4

Workouts: 4

Total duration: 4h 55m

Total stress points: 321

Average workout:

Duration 1h 14m

Stress points 80

Zone distribution

Z1: 1h 12m

Z2: 12m

Z3: 2h 30m

Z4: 53m

Z5: 3m

Z6: 6m

24%
4%
51%
18%
1%
2%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

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Workout overview

Duration: 2h 25m

Stress points: 162

Zone distribution

Z1: 34m

Z2: 7m

Z3: 52m

Z4: 50m

Z5: 2m

Z6: -

23%
5%
36%
34%
1%
0%

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.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 17m

Z2: 2m

Z3: 25m

Z4: 3m

Z5: 1m

Z6: 2m

34%
4%
50%
6%
2%
4%

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.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 3m

Z3: 23m

Z4: -

Z5: -

Z6: 4m

42%
5%
45%
0%
0%
8%

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?

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Week 5

Workouts: 4

Total duration: 5h 4m

Total stress points: 294

Average workout:

Duration 1h 16m

Stress points 74

Zone distribution

Z1: 1h 9m

Z2: 1h 5m

Z3: 2h 14m

Z4: 20m

Z5: 16m

Z6: -

23%
21%
44%
7%
5%
0%

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

Workout overview

Duration: 2h 35m

Stress points: 144

Zone distribution

Z1: 28m

Z2: 1h 2m

Z3: 59m

Z4: -

Z5: 6m

Z6: -

18%
40%
38%
0%
4%
0%

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.

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Workout overview

Duration: 49m

Stress points: 41

Zone distribution

Z1: 37m

Z2: 2m

Z3: -

Z4: -

Z5: 10m

Z6: -

76%
4%
0%
0%
20%
0%

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.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 4m

Z2: 1m

Z3: 25m

Z4: 20m

Z5: -

Z6: -

8%
2%
50%
40%
0%
0%

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.

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Week 6

Workouts: 4

Total duration: 5h 25m

Total stress points: 347

Average workout:

Duration 1h 21m

Stress points 87

Zone distribution

Z1: 32m

Z2: 2h 9m

Z3: 1h 33m

Z4: 1h 1m

Z5: 9m

Z6: 1m

10%
40%
29%
19%
3%
0%

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

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 2h 55m

Stress points: 180

Zone distribution

Z1: 18m

Z2: 1h 57m

Z3: -

Z4: 35m

Z5: 5m

Z6: -

10%
67%
0%
20%
3%
0%

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.

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Workout overview

Duration: 50m

Stress points: 58

Zone distribution

Z1: 11m

Z2: 3m

Z3: 14m

Z4: 20m

Z5: 1m

Z6: -

22%
7%
29%
41%
2%
0%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 3m

Z2: 8m

Z3: 29m

Z4: 6m

Z5: 3m

Z6: 1m

7%
17%
57%
11%
6%
2%

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.

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Week 7

Workouts: 4

Total duration: 5h 45m

Total stress points: 305

Average workout:

Duration 1h 26m

Stress points 76

Zone distribution

Z1: 1h 33m

Z2: 2h 38m

Z3: 1h 9m

Z4: 8m

Z5: 9m

Z6: 8m

27%
46%
20%
2%
3%
2%

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

Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 22m

Z2: 8m

Z3: 5m

Z4: -

Z5: 9m

Z6: 6m

45%
15%
10%
0%
18%
12%

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.

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Workout overview

Duration: 3h 15m

Stress points: 150

Zone distribution

Z1: 1h 8m

Z2: 2h 5m

Z3: -

Z4: 2m

Z5: -

Z6: -

35%
64%
0%
1%
0%
0%

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.

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Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: -

Z2: -

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 2m

Z2: 26m

Z3: 14m

Z4: 6m

Z5: -

Z6: 2m

5%
51%
28%
12%
0%
4%

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.

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Week 8

Workouts: 3

Total duration: 2h 10m

Total stress points: 121

Average workout:

Duration 43m

Stress points 40

Zone distribution

Z1: 33m

Z2: 47m

Z3: 20m

Z4: 27m

Z5: 1m

Z6: 2m

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

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

Workout overview

Duration: 30m

Stress points: 28

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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Workout overview

Duration: 50m

Stress points: 48

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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Workout overview

Duration: 50m

Stress points: 45

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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