Hunter's Challenge

Plan overview

Weeks: 4

Duration: 10h 6m/week

Stress points: 748/week

Workouts: 28

Total duration: 40h 25m

Total stress points: 2992

Zone distribution

Z1: 3h 10m

Z2: 18h 22m

Z3: 8h 11m

Z4: 5h 52m

Z5: 3h 43m

Z6: 1h 7m

8%
45%
20%
15%
9%
3%


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

Week 1

Workouts: 7

Total duration: 8h 41m

Total stress points: 590

Average workout:

Duration: 1h 14m

Stress points: 84

Zone distribution

Z1: 55m

Z2: 4h 11m

Z3: 2h 11m

Z4: 40m

Z5: 24m

Z6: 19m

11%
48%
25%
8%
5%
4%

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

Workout overview

Duration: 39m

Stress points: 40

Zone distribution

Z1: 7m

Z2: 19m

Z3: 5m

Z4: 5m

Z5: 1m

Z6: 2m

18%
50%
13%
13%
3%
4%

Welcome to Hunter's Challenge. These 28 workouts should be done in 28 days if you think you're a Zwift superhero. If you need a rest day or 2, go or it. Nobody's looking. Honest.

Cadence is 1st priority and then intensity. KEEP THE RPM and strive for the wattages. This is a great workout to teach your leg muscles to produce the same power but at high RPM. If 100 RPM is "normal" for you then add 10 more RPM to them.

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Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 28m

Z2: 17m

Z3: -

Z4: -

Z5: -

Z6: 15m

47%
28%
0%
0%
0%
25%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

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Workout overview

Duration: 1h 25m

Stress points: 94

Zone distribution

Z1: -

Z2: 35m

Z3: 50m

Z4: -

Z5: -

Z6: -

0%
41%
59%
0%
0%
0%

Let's see how cadence affects that HR at 85% of FT watts. Try a cadence of 105 rpm at 85% watts for 10 minutes and let's see what your HR does. Then 5 minutes easy. Then let's try cadence of 90 rpm at 85% of FT watts for 10 minutes, 5 minutes easy, then let's see what cadence of 75 rpm at 85% watts for 10 minutes does to your HR.

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Workout overview

Duration: 1h 5m

Stress points: 82

Zone distribution

Z1: -

Z2: 25m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

0%
38%
46%
0%
15%
0%

Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride. 10 minutes fast warm-up with Cadence in 90-95 range and at 75% of FTP or 80% of FT HR. Then a 5 minute rest followed by 20 minutes of sweet spot pedaling with 10 bursts for 20 seconds each.

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Workout overview

Duration: 1h 35m

Stress points: 82

Zone distribution

Z1: 20m

Z2: 45m

Z3: 30m

Z4: -

Z5: -

Z6: -

21%
47%
32%
0%
0%
0%

One leg pedaling intervals, and 20 minutes Sub FTP. 10 x 1 minute pedaling interval - 1 minute per leg. Then 10 x 1 minute fast pedals with 1 minute rest in between each. Then 10 minutes at 80% of FTP.

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Workout overview

Duration: 1h 31m

Stress points: 114

Zone distribution

Z1: -

Z2: 51m

Z3: 6m

Z4: 24m

Z5: 10m

Z6: -

0%
56%
7%
26%
11%
0%

Tractor Pulls help to build muscular strength and even improve your sprint! Make sure to slowly get into this gear, so start at less than 8mph, keep your hands in the drops, tighten your abdominals and stay seated for the entire interval. ONLY start the 30 second clock once you are in the gear and actually controlled and rolling smooth. Your cadence should be 40-50 RPM when you start and around 95rpm when you stop. This is about strength, not speed.

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Workout overview

Duration: 1h 25m 30s

Stress points: 100

Zone distribution

Z1: -

Z2: 59m

Z3: 10m

Z4: 11m

Z5: 3m

Z6: 3m

0%
69%
12%
13%
4%
3%

This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!

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Week 2

Workouts: 7

Total duration: 8h 35m

Total stress points: 649

Average workout:

Duration: 1h 14m

Stress points: 93

Zone distribution

Z1: 1h 40m

Z2: 2h 43m

Z3: 1h 18m

Z4: 1h 35m

Z5: 59m

Z6: 20m

19%
32%
15%
18%
11%
4%

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

Workout overview

Duration: 1h 32m

Stress points: 137

Zone distribution

Z1: -

Z2: 25m

Z3: 20m

Z4: 26m

Z5: 21m

Z6: -

0%
27%
22%
28%
23%
0%

Threshold and Vo2 Max! Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Workout overview

Duration: 1h 17m

Stress points: 79

Zone distribution

Z1: 10m

Z2: 47m

Z3: -

Z4: 20m

Z5: -

Z6: -

13%
61%
0%
26%
0%
0%

This workout is to help you improve your pedal stroke. Follow the instructions throughout the workout closely!

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Workout overview

Duration: 1h 23m

Stress points: 113

Zone distribution

Z1: 10m

Z2: 29m

Z3: -

Z4: 40m

Z5: -

Z6: 4m

12%
35%
0%
48%
0%
5%

Time to push it at your FTP and get a good long sweat in! GO for it!

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Workout overview

Duration: 1h 10m

Stress points: 109

Zone distribution

Z1: 10m

Z2: 10m

Z3: 35m

Z4: 5m

Z5: -

Z6: 10m

14%
14%
50%
7%
0%
14%

Tractor Pulls help to build muscular strength and even improve your sprint!

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Workout overview

Duration: 1h 5m

Stress points: 90

Zone distribution

Z1: 10m

Z2: 15m

Z3: 23m

Z4: -

Z5: 15m

Z6: 3m

15%
23%
35%
0%
23%
4%

This is a solid workout at just below your threshold and then doing short, but hard little bursts above!

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Workout overview

Duration: 1h 15m 30s

Stress points: 60

Zone distribution

Z1: 50m

Z2: 10m

Z3: -

Z4: -

Z5: 13m

Z6: 3m

66%
13%
0%
0%
17%
3%

Ah, such a great workout and pyramid! Go for it!

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Workout overview

Duration: 52m

Stress points: 61

Zone distribution

Z1: 10m

Z2: 27m

Z3: -

Z4: 4m

Z5: 10m

Z6: 1m

19%
52%
0%
8%
19%
2%

This is a serious effort. Wait until the last couple of weeks in your plan to try this one.

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Week 3

Workouts: 7

Total duration: 9h 54m

Total stress points: 715

Average workout:

Duration: 1h 25m

Stress points: 102

Zone distribution

Z1: 35m

Z2: 4h 45m

Z3: 2h 45m

Z4: 1h 8m

Z5: 18m

Z6: 23m

6%
48%
28%
11%
3%
4%

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

Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: -

Z2: 40m

Z3: 20m

Z4: -

Z5: -

Z6: -

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

Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride.

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Workout overview

Duration: 1h 15m 30s

Stress points: 99

Zone distribution

Z1: -

Z2: 50m

Z3: 5m

Z4: 12m

Z5: 3m

Z6: 6m

0%
66%
7%
16%
4%
7%

This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Duration: 1h 15m

Stress points: 64

Zone distribution

Z1: 20m

Z2: 25m

Z3: 30m

Z4: -

Z5: -

Z6: -

27%
33%
40%
0%
0%
0%

One legged drills! Make sure to keep your pedaling smooth on each leg. If you have to use a little harder gear and/or add resistance while pedaling, that's perfectly fine. Make a mental note of when each leg starts to "burn". Which leg burns sooner in the one minute drill?

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Workout overview

Duration: 1h

Stress points: 97

Zone distribution

Z1: 15m

Z2: 30m

Z3: -

Z4: -

Z5: -

Z6: 15m

25%
50%
0%
0%
0%
25%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

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Workout overview

Duration: 1h 7m

Stress points: 79

Zone distribution

Z1: -

Z2: 25m

Z3: 32m

Z4: 10m

Z5: -

Z6: -

0%
37%
48%
15%
0%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Workout overview

Duration: 2h 56m

Stress points: 217

Zone distribution

Z1: -

Z2: 1h 25m

Z3: 38m

Z4: 46m

Z5: 5m

Z6: 2m

0%
48%
22%
26%
3%
1%

GO long! This will challenge you mentally and physically! It's an indoor 3 hour session with major efforts and a ton of great work! Make sure you have plenty of water set up beside you, food to eat and all the remote controls, telephones near by, so you can access them without getting off the bike. I recommend getting off the bike for at least 5-7 minutes every hour and stretching out a bit and taking a bathroom break as well.

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Workout overview

Duration: 1h 20m

Stress points: 99

Zone distribution

Z1: -

Z2: 30m

Z3: 40m

Z4: -

Z5: 10m

Z6: -

0%
38%
50%
0%
13%
0%

Do 2 x20 minutes at Sub FTP watts (89%)-today, then 5 minutes rest. Then do 10x1 minute fast pedaling, but I want these to be HARDER than the normal ones. Put more effort into them. Recovery is still only one minute though. Just make sure you keep cadence over 105rpm.

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Week 4

Workouts: 7

Total duration: 13h 17m

Total stress points: 1038

Average workout:

Duration: 1h 54m

Stress points: 148

Zone distribution

Z1: -

Z2: 6h 43m

Z3: 1h 57m

Z4: 2h 29m

Z5: 2h 2m

Z6: 6m

0%
51%
15%
19%
15%
1%

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

Workout overview

Duration: 1h 52m

Stress points: 148

Zone distribution

Z1: -

Z2: 25m

Z3: 1h 1m

Z4: 16m

Z5: 10m

Z6: -

0%
22%
54%
14%
9%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Workout overview

Duration: 1h 32m

Stress points: 112

Zone distribution

Z1: -

Z2: 56m

Z3: -

Z4: 30m

Z5: 6m

Z6: -

0%
61%
0%
33%
7%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Workout overview

Duration: 1h 50m

Stress points: 166

Zone distribution

Z1: -

Z2: 50m

Z3: -

Z4: 18m

Z5: 42m

Z6: -

0%
45%
0%
17%
38%
0%

Let's try to get this one in this time... You can do it!!! Make sure to stay hydrated and push yourself! Slay those dragons and make this a winning workout! See if you can make the 10 minutes higher than you have ever held for 10 minutes! PUSH that first one.

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Workout overview

Duration: 1h 53m

Stress points: 165

Zone distribution

Z1: -

Z2: 1h 9m

Z3: -

Z4: -

Z5: 40m

Z6: 4m

0%
61%
0%
0%
35%
4%

Groundhog day. Yes, you did this yesterday, but today just focus on consistency.

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Workout overview

Duration: 1h 6m

Stress points: 87

Zone distribution

Z1: -

Z2: 35m

Z3: -

Z4: 17m

Z5: 14m

Z6: -

0%
53%
0%
25%
22%
0%

The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end.

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Workout overview

Duration: 1h 45m

Stress points: 130

Zone distribution

Z1: -

Z2: 1h

Z3: -

Z4: 40m

Z5: 5m

Z6: -

0%
57%
0%
38%
5%
0%

It's not the MEGA. but it's a mini version of the mega.

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Workout overview

Duration: 3h 18m 30s

Stress points: 230

Zone distribution

Z1: -

Z2: 1h 48m

Z3: 56m

Z4: 28m

Z5: 5m

Z6: 2m

0%
54%
28%
14%
3%
1%

Are you ready punk? Think you can do THE. MEGA? I doubt it.

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