Less than 30 minutes to burn


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Workout overview

Duration: 30m

Stress points: 42

Zone distribution

Z1: 5m

Z2: 15m

Z3: -

Z4: 2m

Z5: 4m

Z6: 4m

17%
49%
0%
7%
13%
13%

A workout focused on improving your ability to make repeated hard efforts with minimal recovery.

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Workout overview

Duration: 30m

Zone distribution

Z1: 0 m

Z2: 853 m

Z3: 227 m

Z4: 0 m

Z5: 720 m

Z6: 0 m

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

A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals.

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Workout overview

Duration: 20m

Stress points: 29

Zone distribution

Z1: 6m

Z2: 2m

Z3: -

Z4: 10m

Z5: 2m

Z6: 1m

30%
8%
0%
50%
8%
5%

In this over/under variety, we'll spend time AT FTP then OVER FTP instead. This is a great way to really up the intensity when you're short on time, but expect these to be quite challenging!

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Workout overview

Duration: 28m 30s

Zone distribution

Z1: 68 m

Z2: 515 m

Z3: 227 m

Z4: 900 m

Z5: 0 m

Z6: 0 m

4%
30%
13%
53%
0%
0%

A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

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Workout overview

Duration: 29m 30s

Zone distribution

Z1: 68 m

Z2: 785 m

Z3: 227 m

Z4: 390 m

Z5: 300 m

Z6: 0 m

4%
44%
13%
22%
17%
0%

This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

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Workout overview

Duration: 30m

Stress points: 44

Zone distribution

Z1: 3m

Z2: 5m

Z3: 10m

Z4: 6m

Z5: 6m

Z6: -

10%
18%
32%
20%
20%
0%

You've got 30min to spare and you wanna make it count.

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Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 6m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: 4m

20%
68%
0%
0%
0%
13%

An endurance surge workout featuring expanding intervals at zone 6. This workout is targeting your ability to surge again and again while holding the surge efforts for longer and longer.

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Workout overview

Duration: 20m

Zone distribution

Z1: 0 m

Z2: 624 m

Z3: 216 m

Z4: 360 m

Z5: 0 m

Z6: 0 m

0%
52%
18%
30%
0%
0%

This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

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Workout overview

Duration: 30m

Zone distribution

Z1: 0 m

Z2: 952 m

Z3: 308 m

Z4: 540 m

Z5: 0 m

Z6: 0 m

0%
53%
17%
30%
0%
0%

This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: 68 m

Z2: 605 m

Z3: 227 m

Z4: 108 m

Z5: 792 m

Z6: 0 m

4%
34%
13%
6%
44%
0%

A VO2 max targeted workout where you'll accumulate 12min in total at that intensity.

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Workout overview

Duration: 29m 30s

Stress points: 45

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

20%
37%
34%
0%
0%
8%

If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

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Workout overview

Duration: 20m

Stress points: 29

Zone distribution

Z1: 6m

Z2: 2m

Z3: 1m

Z4: 8m

Z5: 4m

Z6: 1m

28%
8%
3%
40%
18%
5%

In this fatigue-based workout, the intervals will become less intense and longer as the workout elapses, but you'll feel like you're riding the knife-edge from start to finish!

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Workout overview

Duration: 30m

Stress points: 43

Zone distribution

Z1: 5m

Z2: 13m

Z3: -

Z4: -

Z5: 8m

Z6: 4m

17%
43%
0%
0%
27%
13%

Lactate gets a bad rap, but it's actually a crucial component to endurance sport performance. This workout serves to improve your ability to shuttle lactate into nearby fibers where it can be transported across the outer mitochondrial membrane and metabolized.

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Workout overview

Duration: 29m 30s

Zone distribution

Z1: 68 m

Z2: 785 m

Z3: 227 m

Z4: 390 m

Z5: 300 m

Z6: 0 m

4%
44%
13%
22%
17%
0%

This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%
10%
42%
0%
22%
2%

The lighter Purple Unicorn workout featuring sweet spot over/unders, and a finish to remember!

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Workout overview

Duration: 20m

Stress points: 23

Zone distribution

Z1: 9m

Z2: 3m

Z3: 2m

Z4: 2m

Z5: 4m

Z6: 1m

43%
15%
10%
10%
20%
3%

20mins available, and you want a solid workout... It's going to take a miracle! Good thing we can put the beat down on with some fatigued 1min ALL OUT efforts and save your session!

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Workout overview

Duration: 30m

Zone distribution

Z1: 68 m

Z2: 545 m

Z3: 227 m

Z4: 480 m

Z5: 480 m

Z6: 0 m

4%
30%
13%
27%
27%
0%

An over/under workout where you'll alternate 1min under 5k pace and 1min over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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Workout overview

Duration: 30m

Zone distribution

Z1: 68 m

Z2: 545 m

Z3: 227 m

Z4: 360 m

Z5: 600 m

Z6: 0 m

4%
30%
13%
20%
33%
0%

An over/under workout where you'll alternate 45sec under 5k pace and 1min 15sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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Workout overview

Duration: 30m

Zone distribution

Z1: 68 m

Z2: 545 m

Z3: 227 m

Z4: 240 m

Z5: 720 m

Z6: 0 m

4%
30%
13%
13%
40%
0%

An over/under workout where you'll alternate 30sec under 5k pace and 90sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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Workout overview

Duration: 27m

Zone distribution

Z1: 0 m

Z2: 348 m

Z3: 872 m

Z4: 160 m

Z5: 240 m

Z6: 0 m

0%
21%
54%
10%
15%
0%

A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 60sec stride duration in this workout.

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Workout overview

Duration: 29m

Zone distribution

Z1: 0 m

Z2: 348 m

Z3: 872 m

Z4: 160 m

Z5: 360 m

Z6: 0 m

0%
20%
50%
9%
21%
0%

A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 90sec stride duration in this workout.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Stress points: 34

Zone distribution

Z1: 8m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: 7m

25%
52%
0%
0%
0%
23%

In this classic HIIT-style workout, we'll do 2 sets of 7, 30sec hard intervals, with 30sec of rest between.

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Workout overview

Duration: 28m 30s

Zone distribution

Z1: 68 m

Z2: 515 m

Z3: 227 m

Z4: 900 m

Z5: 0 m

Z6: 0 m

4%
30%
13%
53%
0%
0%

A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 29m 45s

Zone distribution

Z1: 68 m

Z2: 365 m

Z3: 227 m

Z4: 900 m

Z5: 225 m

Z6: 0 m

4%
20%
13%
50%
13%
0%

This challenging tempo run straddles the edge of your lactate threshold keeping you just below and pushing you just over it. This is a great workout to do if you're short on time and looking to make the most of it!

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Workout overview

Duration: 20m

Zone distribution

Z1: 0 m

Z2: 512 m

Z3: 448 m

Z4: 180 m

Z5: 60 m

Z6: 0 m

0%
43%
37%
15%
5%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

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Workout overview

Duration: 24m 40s

Zone distribution

Z1: 0 m

Z2: 512 m

Z3: 608 m

Z4: 180 m

Z5: 180 m

Z6: 0 m

0%
35%
41%
12%
12%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m 20s

Zone distribution

Z1: 0 m

Z2: 572 m

Z3: 768 m

Z4: 270 m

Z5: 210 m

Z6: 0 m

0%
31%
42%
15%
12%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m

Zone distribution

Z1: 0 m

Z2: 652 m

Z3: 548 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
54%
46%
0%
0%
0%

The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: 0 m

Z2: 952 m

Z3: 848 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
53%
47%
0%
0%
0%

The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m

Stress points: 26

Zone distribution

Z1: 5m

Z2: 3m

Z3: -

Z4: 10m

Z5: 1m

Z6: 2m

23%
15%
0%
50%
5%
8%

You have 20min and you want to make it count! After a quick warmup, we'll get to work and do some vaulted over/unders.

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Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 5m

Z2: 5m

Z3: 5m

Z4: 14m

Z5: -

Z6: 1m

17%
16%
18%
45%
0%
3%

A sweet spot with bursts effort variation that keeps you on the edge from start to finish. Riding a wave takes focus and control, can you get to the finish of this one without falling off?

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