Gravel Grinder

Plan overview

Weeks: 13

Duration: 5h 6m/week

Stress points: 257/week

Workouts: 58

Total duration: 66h 12m

Total stress points: 3338

Zone distribution

Z1: 24h 14m

Z2: 18h 33m

Z3: 14h

Z4: 6h 48m

Z5: 1h 55m

Z6: 43m

37%
28%
21%
10%
3%
1%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 3

Total duration: 2h 34m

Total stress points: 121

Average workout:

Duration 51m

Stress points 40

Zone distribution

Z1: 51m

Z2: 1h 4m

Z3: 16m

Z4: 24m

Z5: -

Z6: -

33%
41%
10%
15%
0%
0%

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

Workout overview

Duration: 49m

Stress points: 33

Zone distribution

Z1: 30m

Z2: 6m

Z3: 7m

Z4: 6m

Z5: -

Z6: -

61%
12%
14%
12%
0%
0%

A shorty, but a goody. Getting used to some very high watt efforts, but just for short bursts. These efforts are much different in gravel racing than they would be in a road race situation as it's usually terrain determined with a steep section, but still could be from our competitors and their big surges or finishes.

We will do these in free ride mode but I do want the max watts you can do for 30 seconds in these two rounds. Don't do the best 30 seconds you've ever done and then be terrible at the rest. I would love them to be fairly consistent. Also considering we are talking gravel here I want to see you at lower RPMs around 75-80 during this sprint.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 31

Zone distribution

Z1: 12m

Z2: 33m

Z3: -

Z4: -

Z5: -

Z6: -

27%
73%
0%
0%
0%
0%

Work your pedal stroke and RPMs today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPMs so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding a lot of us aren't used to doing.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 9m

Z2: 25m

Z3: 9m

Z4: 18m

Z5: -

Z6: -

15%
41%
15%
29%
0%
0%

We're in a recovery week here, but still have some "work" to do. The sweet spot is a great zone to work during a recovery week as we won't be heading above the threshold zone at all, so no stress, right? Seriously though, these should be somewhat comfortable builds and if at any point they feel overly "hard" you should come down on the watts just a bit to allow recovery.

As with any workout we want to focus on smooth riding, efficient pedal strokes, and a quiet upper body as we work. The sweet spot zone is one we need to be comfortable in for gravel, so get ya some!

✓ Available in Zwift View workout More workouts like this

Week 1

Workouts: 5

Total duration: 5h 25m

Total stress points: 263

Average workout:

Duration 1h 5m

Stress points 53

Zone distribution

Z1: 2h 6m

Z2: 1h 40m

Z3: 58m

Z4: 41m

Z5: -

Z6: -

39%
31%
18%
13%
0%
0%

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

Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 23m

Z2: 16m

Z3: 8m

Z4: 13m

Z5: -

Z6: -

38%
27%
13%
22%
0%
0%

This workout is designed to give you a solid deposit while working a bit on RPMs and giving you some time in the all important "threshold zone". On the side of higher RPMs here would be advised as staying on top of your gearing for the 100% of threshold efforts will be helpful. If you are reaching a bit for those higher RPMs use the recovery periods to get back in your comfort zone, RPM-wise.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 66

Zone distribution

Z1: 10m

Z2: 28m

Z3: 11m

Z4: 21m

Z5: -

Z6: -

14%
40%
15%
30%
0%
0%

A little bit of sweet spot work on the docket for today. They call it the "sweet spot" for a reason and these efforts should be a blend of delight and pain. Hard enough to be working, but not hard enough to make you hate your life.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 28m

Z2: 7m

Z3: 18m

Z4: 7m

Z5: -

Z6: -

47%
12%
30%
12%
0%
0%

The title says it all! Sometimes we just have to get some good old fashioned base miles in the tank. This ride is about finding good RPMs and just rolling at a comfortable clip and settling in. Today is a GREAT day to add some free riding after at 55%-70% FTP on the current Zwift course or getting out the door for some fresh air is also a great option.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 63

Zone distribution

Z1: 53m

Z2: 16m

Z3: 21m

Z4: -

Z5: -

Z6: -

59%
18%
23%
0%
0%
0%

Today we've got a nice base effort ride that will mimic real world gravel riding with slow climb type builds that are not deep, but will add up to some decent "work" by the rides end. It's not always about going hard, especially while training for an endurance event so today is about building that aerobic zone!
5x1min builds to fast RPM with 2min between. Then roll into 6x8min as 4 at 75% effort, 3 at 80% effort, 1min at 85% with 5min easy between.
15min cool down.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 31

Zone distribution

Z1: 12m

Z2: 33m

Z3: -

Z4: -

Z5: -

Z6: -

27%
73%
0%
0%
0%
0%

Work your pedal stroke and RPMs today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPMs so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding a lot of us aren't used to doing.

✓ Available in Zwift View workout More workouts like this

Week 2

Workouts: 5

Total duration: 5h 19m

Total stress points: 263

Average workout:

Duration 1h 4m

Stress points 53

Zone distribution

Z1: 1h 54m

Z2: 59m

Z3: 2h 4m

Z4: 21m

Z5: -

Z6: -

36%
19%
39%
7%
0%
0%

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

Workout overview

Duration: 49m

Stress points: 33

Zone distribution

Z1: 30m

Z2: 6m

Z3: 7m

Z4: 6m

Z5: -

Z6: -

61%
12%
14%
12%
0%
0%

A shorty, but a goody. Getting used to some very high watt efforts, but just for short bursts. These efforts are much different in gravel racing than they would be in a road race situation as it's usually terrain determined with a steep section, but still could be from our competitors and their big surges or finishes.

We will do these in free ride mode but I do want the max watts you can do for 30 seconds in these two rounds. Don't do the best 30 seconds you've ever done and then be terrible at the rest. I would love them to be fairly consistent. Also considering we are talking gravel here I want to see you at lower RPMs around 75-80 during this sprint.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 7m

Stress points: 51

Zone distribution

Z1: 31m

Z2: 16m

Z3: 14m

Z4: 6m

Z5: -

Z6: -

47%
24%
21%
9%
0%
0%

Today we've got a nice "easy" aerobic effort for you today. The last 3 blocks will go up to 90% but just for a bit. Goal of today is to just get on the bike and put a little bit of pressure on the pedals, but not too much.

If you'd like to visualize these builds as hills and smooth and steady climbing, please do. In fact, do! Good aerobic effort is all I'm looking for, so please don't go above what is prescribed for today. More hard stuff this week to focus on.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 84

Zone distribution

Z1: 20m

Z2: -

Z3: 1h 10m

Z4: -

Z5: -

Z6: -

22%
0%
78%
0%
0%
0%

Sometimes ya just gotta ride your bike. Get on the current course for the day and ride mixed terrain. I would like to see you riding Z1-Z2 throughout the ride, but some very low Z3 is clearly ok if the terrain demands it.

Today is NOT about going hard though, I just want to see some good aerobic deposits!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 46m 30s

Stress points: 33

Zone distribution

Z1: 15m

Z2: 23m

Z3: 9m

Z4: -

Z5: -

Z6: -

32%
48%
19%
0%
0%
0%

This workout is absolutely designed as a recovery workout, but still have some "work" to do with a little RPM focus. The RPMs prescribed may be tough to hit, so work into it, and make sure you can do so without actually riding hard. Again, recovery focused. 3x9min blocks as 6 times through 30sec low endurance at 90 RPMs, 30sec upper endurance at 100 RPMs, 30sec tempo at 110 RPMs
take 3min easy spinning between blocks

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 6m

Stress points: 62

Zone distribution

Z1: 18m

Z2: 15m

Z3: 24m

Z4: 9m

Z5: -

Z6: -

27%
23%
36%
14%
0%
0%

Today we are doing a workout type that you've likely heard of before the "Over Under". Technically, this one isn't as it doesn't go "over" threshold, but just getting you warmed up as this plan moves forward. This workout will give you a fair amount of threshold time combined with some good zone 3 time as well.

Find your rhythm inside of these 3 blocks and use good cadence to get through the 100% sections. This type of workout is great for gravel as it works that 80-85% FTP zone that I feel is often ridden in during these events. Of course the terrain will cause you to ride above that zone frequently and this workout will mimmic that delightful experiance.

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 5

Total duration: 5h 24m

Total stress points: 273

Average workout:

Duration 1h 5m

Stress points 55

Zone distribution

Z1: 2h 12m

Z2: 1h 20m

Z3: 51m

Z4: 41m

Z5: 19m

Z6: 1m

41%
25%
16%
13%
6%
0%

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

Workout overview

Duration: 1h 30m

Stress points: 75

Zone distribution

Z1: 18m

Z2: 32m

Z3: 31m

Z4: 9m

Z5: -

Z6: -

20%
36%
34%
10%
0%
0%

It's all about that Base. Right? Today we're getting into some aerobic fitness with a little bit of direction. Nothing hard today, but lots of time doing some "work". Don't adjust the watts up at all today as some lower effort will be good for us. On the other hand if you are tired and need to click the down button on the "higher" watts, today is the day to do so.

A bit longer so don't forget a snack and a couple of bottles with mix. Get used to forcing the hydration as it's going to be important for race day.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 35m

Z2: 1m

Z3: 7m

Z4: 13m

Z5: 3m

Z6: -

58%
2%
12%
22%
6%
0%

Todays effort is going to be a little into the threshold zone, but nothing too crazy. Broken up into rounds even with some building built in, all in all a very tame workout in that FTP effort. Warm up 7min super easy and then 10min of 1min build to fast RPMs into 1min easy RPM. 5min easy into 2 rounds of 4x2min building from to threshold effort (80-100% FTP build) then 2nd round straight at Threshold with 2min between.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 54m

Stress points: 52

Zone distribution

Z1: 29m

Z2: 5m

Z3: -

Z4: 5m

Z5: 15m

Z6: -

54%
9%
0%
10%
27%
0%

Today's ride is a little bit of work above threshold to get us used to some voyages into the pain cave during our gravel rides this summer. It's important to train this zone above threshold for any race on a bike, but in gravel not only will our competitors force us here, but the terrain will as well.

Only 2min at a time spent at 110% but equal rest and 6 rounds will make it sting by the end. Really focus on using good RPMs in the hard stuff to stay "on top" of the gear and be as relaxed in your upper body as you can while being active in your core to maintain stability.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 31

Zone distribution

Z1: 12m

Z2: 33m

Z3: -

Z4: -

Z5: -

Z6: -

27%
73%
0%
0%
0%
0%

Work your pedal stroke and RPMs today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPMs so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding a lot of us aren't used to doing.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 15m

Stress points: 63

Zone distribution

Z1: 38m

Z2: 9m

Z3: 13m

Z4: 13m

Z5: 1m

Z6: 1m

51%
12%
17%
17%
1%
1%

Today's workout is going to be a sweet ass exploration of your personal limits and will likely break you down to your core so we can rebuild a better and brighter "you". JK. But it should be fun. A little bit of over-gear that will be at higher power so I recommend adjusting your FTP if you think it's a little generous.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 4

Total duration: 3h 37m

Total stress points: 190

Average workout:

Duration 54m

Stress points 48

Zone distribution

Z1: 1h 15m

Z2: 53m

Z3: 59m

Z4: 26m

Z5: -

Z6: 4m

35%
25%
27%
12%
0%
2%

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

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 18m

Z2: 2m

Z3: 40m

Z4: -

Z5: -

Z6: -

30%
3%
67%
0%
0%
0%

Easy days here today with some aerobic free riding. A short one today as it's "recovery week", and if you feel great I'll let you add 15-30min here, but please do not go above the watts prescribed. Really want you to just ride Z1-Z2 here today. Easy please!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 47m

Stress points: 36

Zone distribution

Z1: 15m

Z2: 23m

Z3: 9m

Z4: -

Z5: -

Z6: -

32%
49%
19%
0%
0%
0%

This workout is absolutely designed as a recovery workout, but still have some "work" to do with a little RPM focus. It's a little bit harder than the last time you saw this. The RPMs prescribed may be tough to hit, so work into it, and make sure you can do so without actually riding hard. Again, recovery focused. 3x9min blocks as 6 times through 30sec low endurance at 90 RPMs, 30sec upper endurance at 100 RPMs, 30sec tempo at 110 RPMs take 3min easy spinning between blocks

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 9m

Z2: 25m

Z3: 9m

Z4: 18m

Z5: -

Z6: -

15%
41%
15%
29%
0%
0%

We're in a recovery week here, but still have some "work" to do. The sweet spot is a great zone to work during a recovery week as we won't be heading above the threshold zone at all, so no stress, right? Seriously though, these should be somewhat comfortable builds and if at any point they feel overly "hard" you should come down on the watts just a bit to allow recovery.

As with any workout we want to focus on smooth riding, efficient pedal strokes, and a quiet upper body as we work. The sweet spot zone is one we need to be comfortable in for gravel, so get ya some!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 46

Zone distribution

Z1: 33m

Z2: 4m

Z3: 1m

Z4: 8m

Z5: -

Z6: 4m

66%
8%
2%
16%
0%
8%

Y'all wanna do some anaerobic work? No? Well, you're gonna do it anyways. You would be correct to think this kind of effort isn't as important in gravel racing, but you'd be wrong to think it still wont benefit you. And besides, it's fun.

This is possibly a higher watt than you are used to hitting on the trainer, so please set yourself up to be successful by being ready with high RPMs and a positive attitude!

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 5

Total duration: 5h 42m

Total stress points: 291

Average workout:

Duration 1h 8m

Stress points 58

Zone distribution

Z1: 1h 48m

Z2: 2h 27m

Z3: 40m

Z4: 28m

Z5: 17m

Z6: 2m

32%
43%
12%
8%
5%
1%

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

Workout overview

Duration: 45m

Stress points: 31

Zone distribution

Z1: 12m

Z2: 33m

Z3: -

Z4: -

Z5: -

Z6: -

27%
73%
0%
0%
0%
0%

Work your pedal stroke and RPMs today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPMs so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding a lot of us aren't used to doing.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 31m

Z2: -

Z3: 23m

Z4: -

Z5: 7m

Z6: -

52%
0%
38%
0%
11%
0%

Welcome, today we've got 9x3min efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3min block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.

We never know when the effort is going to come in a race, so might as well practice some little bursts inside of some good work.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 45m

Stress points: 78

Zone distribution

Z1: 18m

Z2: 1h 27m

Z3: -

Z4: -

Z5: -

Z6: -

17%
83%
0%
0%
0%
0%

Just an easy base ride on tap for you today. I'm gonna leave you to your own devices but I want you to ride easy not going over Zone 2 if the terrain allows. We need to mix our intensities in training and it cannot be hard all the time. So, today is that easy riding. Enjoy.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m 15s

Stress points: 53

Zone distribution

Z1: 28m

Z2: 14m

Z3: 11m

Z4: 6m

Z5: 3m

Z6: -

45%
22%
18%
10%
5%
0%

Alright folks, the main set today are some slow burn builds. 3x10min blocks building from endurance to threshold w/ 2min between sets. Each round will get a little harder because to start, the builds will be broken but you'll get less and less rest each time.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 78

Zone distribution

Z1: 19m

Z2: 14m

Z3: 7m

Z4: 22m

Z5: 8m

Z6: 2m

26%
19%
10%
31%
11%
3%

The title says it all, this workout is about seeing where you are at and getting you a little peak into what the effort of a segement of a gravel race may be. In many gravel races the separation will occur on a hill or in loose thick gravel sections and you'll have to really put the power down to respond.

This workout will be an extended warm up including a threshold block and then into 3 blocks that you could consider climbs. I'll let you pick your RPMs for this round, but know that in a gravel race you'll likely need lower RPMs to maintain traction and because of steepness of the terrain. Enjoy!

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 5

Total duration: 5h 43m

Total stress points: 287

Average workout:

Duration 1h 9m

Stress points 57

Zone distribution

Z1: 2h 5m

Z2: 1h 55m

Z3: 38m

Z4: 48m

Z5: 17m

Z6: -

36%
34%
11%
14%
5%
0%

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

Workout overview

Duration: 1h 45m

Stress points: 85

Zone distribution

Z1: -

Z2: 1h 20m

Z3: 25m

Z4: -

Z5: -

Z6: -

0%
76%
24%
0%
0%
0%

Base effort riding! Longer ride for you today with some smooth builds to keep it interesting. Nothing crazy at all but just 1min blocks at 85% being the hardest you'll have. Today iss a good day for an outside ride in Z1-2 if you are so inclined, but also a free-ride on the optional day as well.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 50

Zone distribution

Z1: 34m

Z2: 3m

Z3: 6m

Z4: -

Z5: 12m

Z6: -

62%
5%
11%
0%
22%
0%

Who'd ready for some VO2 efforts? You? Awesome. Another journey into the pain cave known as VO2. We know we have limited time available to ride at this zone as our body WILL eventually fail us, so a hard workout but clearly a effort important to be prepared for. This effort is the one we will do when we are going harder keep up with the group than we would on our own and are just waiting for the pain to stop. Our goal today is to train that zone so that when that situation arises, we are able to hang on!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 30m

Z2: 3m

Z3: 3m

Z4: 19m

Z5: 5m

Z6: -

50%
5%
6%
31%
8%
1%

In gravel racing I find there is often much more time above the 80-85% of FTP zone than road racing, and with that also a lot of time at or above threshold. Steeper climbs, softer road surface, and more time spent riding alone are all reasons your watts may sneak up into this zone.

This workout will give us some good solid work in that zone and help us find some comfort inside the pain that is found at your "FTP". A total of near 30min there today, so take care of yourself with lots of good hydration and snacks if necessary.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 26

Zone distribution

Z1: 25m

Z2: 15m

Z3: -

Z4: 5m

Z5: -

Z6: -

56%
33%
0%
11%
0%
0%

Here's a quick 45min workout with 5min of very high RPMs. 110 minimum for those (5) 1min blocks but if you can sustain 120, that would be great. Keep the in between pretty chipper as well, at least 90. That's going to be a solid 20min block but tack on warm up and cool down and it's 45. Bam.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 18m

Stress points: 68

Zone distribution

Z1: 36m

Z2: 14m

Z3: 4m

Z4: 24m

Z5: -

Z6: -

46%
18%
5%
31%
0%
0%

4-3-2-1 hill pyramid is up today. These will all be done at the same effort but we will be varying cadence to simulate steepness of the climb. The shorter they are the steeper they are. Sometimes in gravel racing you don't have an easier gear and you are stuck grinding away at whatever cadence your easiest gear gives you. Today we practice that!

✓ Available in Zwift View workout More workouts like this

Week 7

Workouts: 5

Total duration: 5h 59m

Total stress points: 325

Average workout:

Duration 1h 12m

Stress points 65

Zone distribution

Z1: 1h 51m

Z2: 1h 7m

Z3: 2h 17m

Z4: 31m

Z5: 7m

Z6: 7m

31%
19%
38%
9%
2%
2%

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

Workout overview

Duration: 54m

Stress points: 40

Zone distribution

Z1: 10m

Z2: 38m

Z3: 4m

Z4: 2m

Z5: -

Z6: -

19%
70%
7%
4%
0%
0%

Cadence work today! Working on pedaling efficiency is super important in any racing including gravel. Start working on expanding your cadence array. Can you get your top end cadence a bit higher? We are gonna work on that today. Along with one of my favorite warm-ups and cool-downs, the 5-4-3-2-1 ramp up/down. Enjoy!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 2h

Stress points: 116

Zone distribution

Z1: 20m

Z2: -

Z3: 1h 40m

Z4: -

Z5: -

Z6: -

17%
0%
83%
0%
0%
0%

A long base type ride for you today. Aerobic work FTW. Seriously though, you definitely need aerobic fitness as well as hard riding fitness to win in gravel. So, this might not seem like as important of a type of ride to do, but I promise you it is!

Today would be a good ride to do outside, or on the current Zwift course as you wish. BUT, please do not go into Z3 if you can help it. Just smooth, smooth riding in "the zone".

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 20m

Z2: 8m

Z3: 17m

Z4: 12m

Z5: 3m

Z6: -

33%
13%
28%
20%
5%
0%

Today we've got some builds on tap up to threshold. The catch here is that as we go through these builds our rest (which is already short) will get shorter. Focus on smooth riding as we go and staying "calm" in your upper body and conserve as much as possible.

Efforts like these are certainly common in gravel events, and something worth working on. We will spend a fair amount of time in and above threshold here today. If these efforts feel very manageable to you I would encourage you to start the blocks in higher RPMs and actually let your RPMs get SLOWER as the "climb" increases.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 59

Zone distribution

Z1: 24m

Z2: 13m

Z3: 13m

Z4: 11m

Z5: 4m

Z6: 1m

36%
20%
20%
17%
5%
2%

You've done this one before, but this one is so good for you we are going to do this again. As I've mentioned before our ability to have efficiency in a variety of RPMs is incredibly important in gravel events. Stay as smooth as you can as you go through this and find the entirety of your pedal stroke as we move through it.

This version of the Over the Top is a bit different as we will be going over 100% of FTP on 2 of the blocks. As always if anything here aggravates your knees or any other joints or muscles please adjust your RPMs back up to a easier level.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 37m

Z2: 8m

Z3: 3m

Z4: 6m

Z5: -

Z6: 6m

62%
13%
5%
10%
0%
10%

Some aenerobic threshold work. YAY. Yes, it hurts, but is also kinda weirdly fun, and in the end will make you faster. Wanna try? This workout is one that will bring us to an effort that we won't often hit in gravel racing but it's a good practice in how to efficiently pace oneself in a short effort and will help prepare us for when the terrain and competitors force us to go into this zone.

Believe it or not an effort similar to this can be often used even when riding solo in a gravel race when under-geared. I call em "steepy sprints". When the road ahead looks steeper than manageable ridden sometimes you have to burn a match and literally sprint so that you aren't bogged down and forced to walk. Today may help us with that. A little.

✓ Available in Zwift View workout More workouts like this

Week 8

Workouts: 4

Total duration: 4h 52m

Total stress points: 251

Average workout:

Duration 1h 13m

Stress points 63

Zone distribution

Z1: 1h 42m

Z2: 1h 9m

Z3: 1h 26m

Z4: 29m

Z5: -

Z6: 6m

35%
24%
29%
10%
0%
2%

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

Workout overview

Duration: 1h 30m

Stress points: 68

Zone distribution

Z1: 27m

Z2: 40m

Z3: 23m

Z4: -

Z5: -

Z6: -

30%
44%
26%
0%
0%
0%

Yes, another aerobic type effort this week. Cuz, recovery. I do NOT want you pushing the pace here today, and with all other workouts this week you can push the wattage down if feeling fatigued!

Some real easy builds. Nothing fancy, nothing hard. Please keep it easy!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 15m

Stress points: 69

Zone distribution

Z1: 13m

Z2: 7m

Z3: 55m

Z4: -

Z5: -

Z6: -

18%
9%
73%
0%
0%
0%

Easy, easy , easy today. And short. Did I mention easy? Recovery weeks are important, so please remember to ride easy within them when prescribed!

Nice Z1-Z2 effort today please. Great day for an easy outside ride including some skills practice or a free ride Zwift day. Whatever you choose, choose to ride easy!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Stress points: 47

Zone distribution

Z1: 33m

Z2: 8m

Z3: 4m

Z4: 4m

Z5: -

Z6: 6m

60%
15%
7%
7%
0%
11%

A bit of a different workout on tap for today, but one I think you'll enjoy. It's not necessarily something overly practiced or trained for but in gravel racing with lots of situations that could force you into low speed with an acceleration straight out of it.

We'll be using "free ride" to do these efforts and will have you come to a very slow speed while in a big gear to start these efforts. What I want you to do is once the interval starts I'd like you to drop your RPMs down to 60 in that big gear and let your speed drop below 10MPH. At 30 seconds you will then do a seated "sprint" more or less using max watts to accelerate but the catch is you won't shift and you'll gradually increase RPMs naturally as you speed up. By the end, you should be maxed, cadence and effort. If it feels easy, choose a bigger gear. I'll then want you to continue to accelerate with RPMs and speed to the finish of the minute. Sound fun?

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 12m

Stress points: 67

Zone distribution

Z1: 29m

Z2: 14m

Z3: 4m

Z4: 25m

Z5: -

Z6: -

40%
19%
6%
35%
0%
0%

You've done a version of this before. It's a smidge harder this time. You've got more time total and a few bigger blocks. You did the last one, you've totally got this one. Threshold climbing...the best kind of climbing! Ready or not, here we go!

✓ Available in Zwift View workout More workouts like this

Week 9

Workouts: 5

Total duration: 6h 18m

Total stress points: 339

Average workout:

Duration 1h 16m

Stress points 68

Zone distribution

Z1: 2h 1m

Z2: 1h 43m

Z3: 1h 13m

Z4: 57m

Z5: 21m

Z6: 2m

32%
27%
19%
15%
6%
1%

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

Workout overview

Duration: 54m

Stress points: 40

Zone distribution

Z1: 10m

Z2: 38m

Z3: 4m

Z4: 2m

Z5: -

Z6: -

19%
70%
7%
4%
0%
0%

Cadence work today! You've seen this before and you're seeing it again. Work that upper range of your cadence today seeing if you can get a bit higher than last time. This workout is not hard but super beneficial for pedal stroke efficiency. Start working on expanding your cadence array. Can you get your top end cadence a bit higher? Today is the day to work on that. Pair that with one of my favorite warm-ups and cool-downs, the 5-4-3-2-1 ramp up/down. Enjoy!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 8m

Stress points: 70

Zone distribution

Z1: 22m

Z2: 13m

Z3: 3m

Z4: 25m

Z5: 5m

Z6: -

32%
19%
5%
36%
7%
0%

In gravel racing I find there is often much more time above the 80-85% of FTP zone than road racing, and with that also a lot of time at or above threshold. Steeper climbs, softer road surface, and more time spent riding alone are all reasons your watts may sneak up into this zone.

This workout will give us some good solid work in that zone and help us find some comfort inside the pain that is found at your "FTP". A total of near 30min there today, so take care of yourself with lots of good hydration and snacks if necessary.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 2h

Stress points: 93

Zone distribution

Z1: 37m

Z2: 39m

Z3: 35m

Z4: 9m

Z5: -

Z6: -

31%
32%
29%
8%
0%
0%

A little bit longer and structured base set for you today. Long warm up and cool down but a little bit of structured effort in the middle. Don't need you to overly "stress" this workout is meant to be an aerobic fitness workout. Don't need to "crush" anything, just ride.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 6m

Stress points: 60

Zone distribution

Z1: 27m

Z2: 6m

Z3: 24m

Z4: -

Z5: 9m

Z6: -

41%
9%
36%
0%
14%
0%

The good friend that is the Over Under. It feels good, but not all at the same time. Very important type of effort for gravel racing. Get used to this feeling!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m

Stress points: 76

Zone distribution

Z1: 24m

Z2: 8m

Z3: 7m

Z4: 22m

Z5: 8m

Z6: 2m

35%
11%
10%
31%
11%
3%

Yup. You've most definitely done this workout before, and I want to see how you've progressed. Well, I can't see it, but I want YOU to see how you progressed. Keep in mind if you've adjusted your FTP since then it may adjust your results, obviously.

The point of this set is to stretch your limits and push you right up to a race effort here on Zwift. This really is how a race could go down in the heat of the battle, so working yourself here will help you prepare for it as well. The main set will act like 3 climbs up over a steep section over 100% FTP and back down the other side. Then a nice block build to finish at a summit. Go get em yo!

✓ Available in Zwift View workout More workouts like this

Week 10

Workouts: 5

Total duration: 6h 18m

Total stress points: 305

Average workout:

Duration 1h 16m

Stress points 61

Zone distribution

Z1: 2h 23m

Z2: 2h 36m

Z3: 22m

Z4: 28m

Z5: 14m

Z6: 15m

38%
41%
6%
7%
4%
4%

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

Workout overview

Duration: 58m

Stress points: 52

Zone distribution

Z1: 28m

Z2: 6m

Z3: 6m

Z4: 10m

Z5: 8m

Z6: -

49%
10%
10%
17%
14%
0%

Some building 4min blocks for you today around and above threshold. You can think of them of hill "reps" if you'd like, or you can think of them as some good old fashioned "4x4mins", or whatever will get you in the head space. All you really need to worry about is the fact that you need be ready for some solid sustained efforts, but ones you can definitely hit. A solid little block of warm up and then into 4 blocks starting at 95% building up to 110%. First few will feel smooth, last one will suck a little, but you got it.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 33m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 2m

Z6: 14m

55%
10%
5%
3%
3%
23%

Here we are again with some 2min at upper VO2 zone. This is the hardest sustained efforts we'll complete for this plan, but I think you are ready. It's really important to mentally find a place to go where you can get through these efforts with a good attitude. No way around it, these hurt. Using those fast RPMs will absolutely help here as you just have to keep the trainer from bogging you down here. A warm up, and then 6x's 2min at 120% with 2min break between. Be ready, these efforts will feel like they are coming FAST!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 2h 30m

Stress points: 109

Zone distribution

Z1: 28m

Z2: 2h 2m

Z3: -

Z4: -

Z5: -

Z6: -

19%
81%
0%
0%
0%
0%

Aerobic riding on tap today after some real good work this week. This workout may be ranked a little lower in order of importance, but a very important ingredient in the overall recipe. Stay in Z1-Z2 and just ride for the fun of riding.

Great day to venture out into that unknown paradise know as the outside, or find some paradise on a Zwift free ride. DO NOT test your fitness though today. It's about going easy here. Please.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 24

Zone distribution

Z1: 25m

Z2: 15m

Z3: -

Z4: 5m

Z5: -

Z6: -

56%
33%
0%
11%
0%
0%

Here's a quick 45min workout with 5min of very high RPMs. You did this a few weeks ago but check your cadences. Can you up the easy and the 1min blocks by 5? Again, 110 minimum for those 1min blocks but if you can sustain 120, that would be great. Keep the in between pretty chipper as well, at least 90. That's going to be a solid 20min block but tack on warm up and cool down and it's 45. Bam.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 5m

Stress points: 57

Zone distribution

Z1: 29m

Z2: 7m

Z3: 13m

Z4: 11m

Z5: 4m

Z6: 1m

45%
11%
20%
17%
5%
2%

Yes, these is what I consider one of those "key" workouts, so we are doing it again. The focus is good strength in the over gearing stuff and being as "together' as you can be when close to spun out. RPM variability is KEY to gravel success so nailing this workout is key as well.

If you feel you are knocking this one out of the park, power the RPMs on the lower stuff and hold the same power or a tiny bit more if you like. Be present in your pedal strokes! Sharp climbs up and over. Let's go!

✓ Available in Zwift View workout More workouts like this

Week 11

Workouts: 4

Total duration: 6h 27m

Total stress points: 317

Average workout:

Duration 1h 37m

Stress points 79

Zone distribution

Z1: 2h 44m

Z2: 53m

Z3: 2h 8m

Z4: 21m

Z5: 21m

Z6: -

42%
14%
33%
5%
5%
0%

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

Workout overview

Duration: 2h 12m

Stress points: 95

Zone distribution

Z1: 1h 23m

Z2: 21m

Z3: 3m

Z4: 12m

Z5: 13m

Z6: -

63%
16%
3%
9%
10%
0%

Another solid workout with a lot of time at threshold in this last block before race week. Working in and around this zone is super beneficial to any cyclist but being comfortable here is especially great for us gravel folks. Lots of sustained time in the pain cave if we want to be successful. So today, let me be your guide into the cave, but just for practice this time.

3 rounds of sustained work, each getting harder as we go, but also cutting the interval length as we progress as well. It will most likely get you grunting by workouts end, but in a "thank you sir may I have another" kinda way. Or not.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 75

Zone distribution

Z1: 18m

Z2: 32m

Z3: 31m

Z4: 9m

Z5: -

Z6: -

20%
36%
34%
10%
0%
0%

A bit of an easier base ride today length wise with just a tiny amount of "work" to be had. Be good here about notching down the watts if you are tired at all. These last few workouts are not above proving anything, and more about making sure you are rested for some gravel goodness coming up.

It's definitely ok if you want to get outside for an easy one today or if a Zwift terrain ride sounds like fun. Get after it, but not. Easy Z1-low Z3 Tops.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 28m

Z2: -

Z3: 24m

Z4: -

Z5: 8m

Z6: -

47%
0%
40%
0%
13%
0%

Look familiar? Well it should as we've done something just like it before and I'm sure you loved it. This go around we are going to do 5min efforts with a minute at 110% thrown in and rotated within the 5min. I want you to visualize chasing an effort down and then sitting in on the wheel once it's caught. This will prepare us for the surges that come along with any kind of group racing. They tend to happen frequently with gravel as people respond to the terrain and surge up and down.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 45m

Stress points: 92

Zone distribution

Z1: 35m

Z2: -

Z3: 1h 10m

Z4: -

Z5: -

Z6: -

33%
0%
67%
0%
0%
0%

Easy easy days today please. Free Ride or ride outside is totally acceptable as well. In fact a GREAT day to ride easy on the race gear and make sure it's all shifting and working ok. Please do your best to not ride hard and keep it low Z3 watts or under. Focus more on spinning out your legs and making sure the rig works!

✓ Available in Zwift View workout More workouts like this

Week 12

Workouts: 3

Total duration: 2h 35m

Total stress points: 113

Average workout:

Duration 52m

Stress points 38

Zone distribution

Z1: 1h 21m

Z2: 47m

Z3: 8m

Z4: 15m

Z5: -

Z6: 5m

52%
30%
5%
10%
0%
3%

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

Workout overview

Duration: 1h 5m

Stress points: 44

Zone distribution

Z1: 52m

Z2: -

Z3: 3m

Z4: 6m

Z5: -

Z6: 4m

80%
0%
5%
9%
0%
6%

Look who get's to do some "openers" today! You do, I was talking to you. This is good stuff and I think you'll like it. These are not max effort "sprints" but rather building efforts from out of the saddle meant to "open" the legs.

3 rounds of 20 second efforts at 120% with a focus on good high RPMs. I'd like you to start these efforts seated and "sprint" out of the saddle about 10 seconds in and finish standing. Not meant to be deeply difficult, but opening the legs up!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 44m 40s

Stress points: 31

Zone distribution

Z1: 20m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: 1m

45%
54%
0%
0%
0%
1%

It's finally come! You're ready for the last workout before the big event. Nice and easy stuff today. Do this one 2 days or one day before the day to open the legs back up. NOT meant to be hard.

Real good day to rid outside or at the very least try out the rig on Zwift free ride. The only efforts will be for 10 seconds to build some RPM"s and that's it.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 45m

Stress points: 38

Zone distribution

Z1: 9m

Z2: 23m

Z3: 5m

Z4: 9m

Z5: -

Z6: -

20%
50%
10%
20%
0%
0%

Just some super simple builds into the "sweet spot" zone to get that engine firing! No work really needed to do now, but want to keep the legs awake. So, short and sweet this time.

✓ Available in Zwift View workout More workouts like this