Workouts» Individual Power Profile Dependent Workouts

Individual Power Profile Dependent Workouts

High intensity intervals put you under serious stress. Therefore it is essential to prescribe appropriate power specifications to optimize your training benefit and avoid overtraining. The following three different workouts are focussing on strengthening your anaerobic work capacity and VO2max levels. All workouts are optimized either for a time trialist with reduced anaerobic power, an allrounder with medium anaerobic power or a puncheur with very high anaerobic capacity. Do you shine on those punchy climbs or are you just trying to survive? Choose your appropriate workout based on your own power profile.

For workouts tailor-made on even more granular power profiles taking into account your power-to-weight ratio visit www.octaperformance.com.


Select a category or scroll down to view all workouts.

Individual Power Profile Dependent Workouts »

Allrounder

Individual Power Profile Dependent Workouts» Allrounder »

Anaerobic Capacity Intervals for Allrounder Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 157% FTP,
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP16x 1min @ 157% FTP,
2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 12m

Stress points: 127

Zone distribution

Z1: 53m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 16m

73%
3%
0%
2%
0%
22%

Author: octaperformance

One minute intervals to boost your anaerobic power and helps you surviving on punchy climbs. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Allrounder »

Hard Start V02max 4min for Allrounder Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP2x 20sec @ 143% FTP,
1min 40sec @ 117% FTP2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 55m

Stress points: 90

Zone distribution

Z1: 28m

Z2: 2m

Z3: -

Z4: 2m

Z5: 20m

Z6: 4m

50%
3%
0%
3%
36%
7%

Author: octaperformance

Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Allrounder »

HIIT30/15 for Allrounder Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
13x 30sec @ 130% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 130% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 130% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 130% FTP,
15sec @ 50% FTP
3min @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP13x 30sec @ 130% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 130% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 130% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 130% FTP,
15sec @ 50% FTP3min @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 7m

Stress points: 99

Zone distribution

Z1: 38m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 26m

56%
3%
0%
2%
0%
39%

Author: octaperformance

Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts »

Puncheur

Individual Power Profile Dependent Workouts» Puncheur »

Anaerobic Capacity Intervals for Puncheur Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 164% FTP,
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP16x 1min @ 164% FTP,
2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 12m

Stress points: 139

Zone distribution

Z1: 53m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 16m

73%
3%
0%
2%
0%
22%

Author: octaperformance

One minute intervals to boost your anaerobic power and helps you attacking on punchy climbs. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Puncheur »

Hard Start V02max 4min for Puncheur Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP2x 20sec @ 146% FTP,
1min 40sec @ 120% FTP2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 55m

Stress points: 94

Zone distribution

Z1: 28m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 24m

50%
3%
0%
3%
0%
44%

Author: octaperformance

Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Puncheur »

HIIT30/15 for Puncheur Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP13x 30sec @ 132% FTP,
15sec @ 52% FTP3min @ 50% FTP13x 30sec @ 132% FTP,
15sec @ 52% FTP3min @ 50% FTP13x 30sec @ 132% FTP,
15sec @ 52% FTP3min @ 50% FTP13x 30sec @ 132% FTP,
15sec @ 52% FTP3min @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 7m

Stress points: 102

Zone distribution

Z1: 38m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 26m

56%
3%
0%
2%
0%
39%

Author: octaperformance

Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts »

Time Trialist

Individual Power Profile Dependent Workouts» Time Trialist »

Anaerobic Capacity Intervals for Time Trial Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
16x 1min @ 145% FTP,
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP16x 1min @ 145% FTP,
2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 12m

Stress points: 110

Zone distribution

Z1: 53m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 16m

73%
3%
0%
2%
0%
22%

Author: octaperformance

One minute intervals to boost your anaerobic power and helps you surviving on punchy climbs. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Time Trialist »

Hard Start V02max 4min for Time Trial Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP
2min 30sec @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP2x 20sec @ 137% FTP,
1min 40sec @ 113% FTP2min 30sec @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 55m

Stress points: 84

Zone distribution

Z1: 28m

Z2: 2m

Z3: -

Z4: 2m

Z5: 20m

Z6: 4m

50%
3%
0%
3%
36%
7%

Author: octaperformance

Six sets of 4min intervals with hard start to boost your VO2max level and helps you regenerated under higher intensities. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Individual Power Profile Dependent Workouts» Time Trialist »

HIIT30/15 for Time Trial Power Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
13x 30sec @ 126% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 126% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 126% FTP,
15sec @ 50% FTP
3min @ 50% FTP
13x 30sec @ 126% FTP,
15sec @ 50% FTP
3min @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
5min from 35 to 75% FTP3x 30sec @ 100% FTP,
30sec @ 50% FTP2min @ 40% FTP13x 30sec @ 126% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 126% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 126% FTP,
15sec @ 50% FTP3min @ 50% FTP13x 30sec @ 126% FTP,
15sec @ 50% FTP3min @ 50% FTP1min @ 40% FTP5min from 40 to 25% FTP
Workout overview

Duration: 1h 7m

Stress points: 93

Zone distribution

Z1: 38m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 26m

56%
3%
0%
2%
0%
39%

Author: octaperformance

Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top