Workout overview

Duration: 34m

Stress points: 27

Zone distribution

Z1: 9m

Z2: 18m

Z3: 2m

Z4: 5m

Z5: -

Z6: -

26%
53%
6%
15%
0%
0%

It's important to have balance to your training and have easy days to let your body respond to the training you've done. Today's workout is a favorite for any rider: the cafe ride! Enjoy today and just take it easy :-)

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Workout overview

Duration: 20m

Stress points: 17

Zone distribution

Z1: 12m

Z2: 4m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: -

59%
20%
10%
8%
3%
2%

Let's get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!

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Workout overview

Duration: 40m

Stress points: 45

Zone distribution

Z1: 16m

Z2: 5m

Z3: -

Z4: 12m

Z5: 7m

Z6: -

41%
12%
0%
30%
18%
0%

Egan Bernal, the first Colombian to ever win the Tour de France in 2019 and 2021 Giro d'Italia champion, is one of the best climbers of his generation. Today's workout features over/unders, specific efforts that helped shape his fitness to world-champ level. Over/unders are defined as doing 'x' time 'under' FTP, then 'x' time 'over' FTP. We'll also add a cadence twist today—aiming for high cadence during the under and low cadence during the over. Doing this will improve your force production capability.

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Workout overview

Duration: 52m

Stress points: 59

Zone distribution

Z1: 16m

Z2: 5m

Z3: 24m

Z4: -

Z5: 5m

Z6: 2m

31%
9%
46%
0%
10%
4%

Richard Carapaz, current Olympic Road Race Champion and the 2019 Giro d'Italia winner, can fly uphill in the blink of an eye. Climbers like Richard have an uncanny ability to attack and recover, seemingly with ease. Today's workout will improve your ability to do exactly that!

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Workout overview

Duration: 50m

Stress points: 63

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: -

Z5: 11m

Z6: 4m

60%
10%
0%
0%
22%
8%

Filipo Ganna, equally comfortable on the track for a 4min race as he is during a three-week Grand Tour, is known for his ability to generate huge power in the 3–5min range. This range is a great proxy for an athlete's VO2 Max, which is the maximum amount of oxygen your body is able to use during exercise. Today's workout will put you through the paces of a VO2 Max workout, Ganna-style!

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Workout overview

Duration: 42m

Stress points: 54

Zone distribution

Z1: 16m

Z2: 5m

Z3: -

Z4: 20m

Z5: 1m

Z6: -

39%
11%
0%
48%
2%
0%

Tao Geoghegan Hart, 2020 Giro d'Italia winner, is an all-rounder, seemingly comfortable no matter what the terrain or competition throws at him. He is arguably best known for his skills in time trial (TT) events. Today's workout will put you through a bread-and-butter TT workout.

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Workout overview

Duration: 40m 30s

Stress points: 28

Zone distribution

Z1: 24m

Z2: 8m

Z3: 5m

Z4: 1m

Z5: 3m

Z6: -

59%
20%
12%
2%
7%
0%

Michal Kwiatkowski is a powerhouse cyclist who has a huge range of abilities that helps win races. Sprinting, time trialing, climbing—he can do it all! Today's workout is a great example of what it takes to win a race that comes down to a finishing sprint. Get ready to give it your all in the final 15sec!

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Workout overview

Duration: 41m 45s

Stress points: 51

Zone distribution

Z1: 29m

Z2: 5m

Z3: 2m

Z4: -

Z5: 1m

Z6: 5m

70%
11%
4%
0%
2%
13%

Tom Pidcock is a powerhouse on the road, mountain-bike singletrack, and technical cyclocross courses. He has an unearthly ability to surge repeatedly, and somehow still have something left in the tank to keep the pressure on. This is known as anaerobic capacity. Today's workout features anaerobic capacity intervals—expect these to tickle a bit!

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Workout overview

Duration: 47m 30s

Stress points: 42

Zone distribution

Z1: 31m

Z2: 6m

Z3: 1m

Z4: 1m

Z5: 7m

Z6: 2m

65%
13%
2%
2%
15%
3%

Luke Rowe, one of the most respected team captains in the peloton, is a versatile rider. He has found success in grand tours, Classics, and on the track. Riders like Luke Rowe never crack under the pressure, and after today, neither will you!

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Workout overview

Duration: 36m 10s

Stress points: 22

Zone distribution

Z1: 29m

Z2: 5m

Z3: 2m

Z4: -

Z5: -

Z6: 1m

80%
13%
5%
0%
0%
1%

Sprinter Ben Swift can generate massive power at the end of a long race to beat almost anyone to the line. To develop that kind of explosive power, you need to accelerate against resistance—which means starting out going slow in a big gear and powering up to high speed. Today's workout intervals will feature exactly that!

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Workout overview

Duration: 47m 15s

Stress points: 54

Zone distribution

Z1: 24m

Z2: 2m

Z3: 2m

Z4: 16m

Z5: -

Z6: 3m

50%
5%
4%
34%
0%
7%

Geraint Thomas, more affectionately known as 'G' is one of the best known riders of his generation. With success on the track, one-day races, and grand tours, he is a threat no matter what bike he's on. He is known for his ability to climb and today's workout is set up to mimic the real life scenery that takes place in racing when there is a climb approaching.

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Workout overview

Duration: 48m

Stress points: 38

Zone distribution

Z1: 32m

Z2: 6m

Z3: -

Z4: 3m

Z5: 6m

Z6: 1m

66%
13%
0%
6%
13%
3%

Dylan van Baarle has performed exceptionally well as a Classics rider, something that requires the ability to surge repeatedly over the course of a long race. If you miss one move with some races, it's all over! This workout features plenty of interval surges to practice exactly that!

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