8min @ 85rpm, from 50 to 75% FTP1x 2min @ 90rpm, 100% FTP,
2min @ 85rpm, 65% FTP
1x 1min @ 90rpm, 110% FTP,
1min @ 100rpm, 130% FTP
2min @ 85rpm, 65% FTP1x 1min @ 90rpm, 110% FTP,
1min @ 100rpm, 130% FTP
2min @ 85rpm, 65% FTP1x 1min @ 90rpm, 110% FTP,
1min @ 100rpm, 130% FTP
2min @ 85rpm, 65% FTP1x 1min @ 90rpm, 110% FTP,
1min @ 100rpm, 130% FTP
2min @ 85rpm, 65% FTP2min @ 85rpm, from 50 to 30% FTP
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%

Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.

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8min from 65 to 80% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min @ 70% of 5k pace1x 3min @ 103% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 106% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
2min from 70 to 65% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 14m

Z3: 4m

Z4: -

Z5: 12m

Z6: -

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

Variety is the spice of any athlete's training life. Challenge yourself by combining intervals of different lengths and speeds into one workout and watch your fitness adaptations go through the roof. This two-part pyramid workout includes 3-minute, 2-minute, and 1-minute intervals—twice. Don't worry, there's an easy recovery jog between sets. When fatigue sets in, focus on your form and keep your pace consistent. You've got this!

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5min @ 85rpm, from 25 to 75% FTP3min @ 90rpm, 100% FTP30sec @ 110rpm, 125% FTP2min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 120% FTP2min @ 90rpm, 100% FTP30sec @ 110rpm, 115% FTP1min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 110% FTP1min @ 90rpm, 100% FTP30sec @ 110rpm, 105% FTP2min 30sec from 50 to 25% FTP
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%

This workout simulated the demands of a race or hard ride where you've forced to go between "hard" and "harder." It's a tough one, but it packs a lot of intensity into a little amount of time. Better yet, it will help you handle even tougher rides in the future!

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2min from 65 to 80% FTP3x 40sec @ 88% FTP,
20sec @ 72% FTP
1min @ 80rpm, 78% FTP3x 30sec @ 92% FTP,
30sec @ 72% FTP
1min @ 80rpm, 78% FTP3x 20sec @ 96% FTP,
40sec @ 72% FTP
10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec from 70 to 65% FTP
Workout overview

Duration: 16m

Stress points: 17

Zone distribution

Z1: -

Z2: 8m

Z3: 5m

Z4: 3m

Z5: -

Z6: 1m

0%
53%
28%
16%
0%
3%

Brisk 16 minute high intensity workout to get in your daily burn.

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8min from 65 to 80% of 5k pace5x 3min @ 95% of 5k pace,
30sec @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

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

Tempo runs are a great way to improve lactate threshold and allow athletes to sustain faster paces for longer amounts of time. Ideally, they are paced at your one-hour effort and will feel fast, but relaxed. In this workout, we'll start with an easy warm up before jumping into five 3-minute tempo efforts with 30 second rest breaks in between. When you're finished, make sure to cool down for better recovery, less pain, and improved performance.

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3min @ 95rpm, from 65 to 75% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP3min from 75 to 65% FTP
Workout overview

Duration: 25m

Stress points: 31

Zone distribution

Z1: -

Z2: 12m

Z3: 3m

Z4: 7m

Z5: 3m

Z6: -

0%
47%
13%
27%
13%
0%

25 minute high intensity workout to crush your daily calorie count.

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3min from 65 to 80% FTP20sec @ 60% FTP2min @ 80% FTP20sec @ 60% FTP2min from 82 to 88% FTP20sec @ 60% FTP1min @ 90% FTP20sec @ 60% FTP1min 30sec from 92 to 98% FTP20sec @ 60% FTP30sec @ 102% FTP20sec @ 60% FTP1min from 104 to 108% FTP20sec @ 60% FTP15sec @ 110% FTP1min 45sec from 70 to 65% FTP
Workout overview

Duration: 15m 20s

Stress points: 17

Zone distribution

Z1: -

Z2: 6m

Z3: 5m

Z4: 3m

Z5: 1m

Z6: -

0%
41%
31%
21%
7%
0%

Control The Burn starts easy and builds slowly. Beware it gets hot! Can you stand the heat! This workout is great for time crunched athletes looking for an efficient session.

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8min from 65 to 80% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 2min 30sec @ 95% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 29m 30s

Zone distribution

Z1: 1m

Z2: 13m

Z3: 4m

Z4: 7m

Z5: 5m

Z6: -

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

No matter what distance you specialize in, speedwork is important for any athlete looking to improve their fatigue resistance. Ladder workouts are an excellent way to mix up your interval sessions. This one begins and ends with more intense efforts, targeting your next finish line sprint. Keep your eyes up and your form intact for increased running economy.

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3min from 45 to 85% FTP3min @ 85% FTP1min @ 100% FTP1min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP2min @ 100% FTP2min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP3min @ 100% FTP3min @ 115% FTP3min from 75 to 40% FTP
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%

Got 30 minutes? Make it count with Emily's Short Mix, a workout designed to get maximal results from minimal time. You'll go through three sets of intervals that ramp the intensity, with each series getting both harder and longer. It won't be easy, but at least it'll be over soon!

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8min @ 85rpm, from 50 to 75% FTP1x 3min @ 95rpm, 75% FTP,
15sec @ 100rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
30sec @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
45sec @ 110rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min 15sec @ 100rpm, 120% FTP
3min 15sec from 65 to 30% FTP
Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 6m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: 4m

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

What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.

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4min @ 95rpm, from 60 to 70% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP1min @ 80rpm, 65% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP3min @ 90rpm, from 75 to 65% FTP
Workout overview

Duration: 27m

Stress points: 28

Zone distribution

Z1: -

Z2: 16m

Z3: 7m

Z4: 3m

Z5: 1m

Z6: -

0%
58%
25%
12%
5%
0%

28 minute high intensity workout to get in your daily burn. This session is 6 rounds of 40, 20, 10 seconds down the ladder , 10 seconds recovery at the bottom, then 10, 20, 40 seconds back up the ladder. The efforts increase as the durations get shorter.

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2min from 65 to 70% FTP4x 40sec @ 88% FTP,
30sec @ 74% FTP
1min 30sec from 90 to 100% FTP40sec @ 70% FTP3x 40sec @ 88% FTP,
20sec @ 74% FTP
1min 30sec from 90 to 105% FTP40sec @ 70% FTP2x 40sec @ 88% FTP,
10sec @ 74% FTP
1min 30sec from 92 to 110% FTP2min from 70 to 60% FTP
Workout overview

Duration: 19m 10s

Stress points: 23

Zone distribution

Z1: -

Z2: 9m

Z3: 6m

Z4: 4m

Z5: -

Z6: -

0%
45%
31%
21%
2%
0%

This workout gets hot in waves. Slather on your sunscreen and let's see if you can handle the heat! This workout is great for time crunched athletes looking for an efficient session.

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6min from 65 to 80% of 10k pace2min @ 70% of 10k pace1min @ 85% of 10k pace3min @ 90% of 10k pace2min @ 70% of 10k pace1min @ 85% of 10k pace3min @ 92% of 10k pace2min from 75 to 70% of 10k pace
Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 10m

Z3: 4m

Z4: 6m

Z5: -

Z6: -

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

Combos the snack are great for fueling adventures. Combos the workout are great for accomplishing multiple training goals in a single session. By blending hill training with tempo work, this workout option is excellent for athletes who are looking to take their hard efforts to the next level.

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8min from 65 to 80% of 10k pace2min @ 70% of 10k pace1min @ 85% of 10k pace3min @ 90% of 10k pace2min @ 70% of 10k pace1min @ 85% of 10k pace3min @ 90% of 10k pace2min @ 70% of 10k pace1min @ 85% of 10k pace3min @ 90% of 10k pace4min from 75 to 70% of 10k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 16m

Z3: 5m

Z4: 9m

Z5: -

Z6: -

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

Everyone knows climbing hills improves your muscle strength and speed. Combine them with a short tempo run and you'll not only challenge your cardiovascular system, you'll strengthen your glutes and improve your running efficiency overall. Making you the king or queen of the virtual mountain.

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8min from 65 to 80% of 5k pace1min from 90 to 108% of 5k pace4min @ 108% of 5k pace2min @ 70% of 5k pace1min from 90 to 108% of 5k pace4min @ 108% of 5k pace2min @ 70% of 5k pace1min from 90 to 108% of 5k pace4min @ 108% of 5k pace3min from 70 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 10m

Z3: 4m

Z4: 2m

Z5: 13m

Z6: -

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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1min from 65 to 80% FTP30sec @ 76% FTP30sec @ 82% FTP30sec @ 75% FTP30sec @ 84% FTP30sec @ 74% FTP30sec @ 86% FTP30sec @ 73% FTP30sec @ 88% FTP30sec @ 72% FTP30sec @ 90% FTP30sec @ 71% FTP30sec @ 92% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 69% FTP30sec @ 96% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 72% FTP30sec @ 92% FTP30sec @ 74% FTP30sec @ 90% FTP30sec @ 76% FTP30sec @ 88% FTP30sec @ 78% FTP30sec @ 92% FTP30sec @ 80% FTP30sec @ 96% FTP30sec @ 82% FTP30sec @ 100% FTP30sec @ 84% FTP30sec @ 104% FTP1min from 74 to 65% FTP
Workout overview

Duration: 18m

Stress points: 21

Zone distribution

Z1: -

Z2: 7m

Z3: 6m

Z4: 6m

Z5: -

Z6: -

0%
37%
32%
31%
0%
0%

Quick 18 minute high intensity workout to send some calories into a fiery inferno. The session is 30 seconds on, 30 seconds off at various intensities and recoveries.

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5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
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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5min @ 85rpm, from 25 to 75% FTP1min @ 110rpm, 125% FTP2min @ 100rpm, 100% FTP1min 30sec @ 105rpm, 115% FTP2min @ 95rpm, 98% FTP2min @ 100rpm, 108% FTP2min @ 90rpm, 95% FTP2min @ 95rpm, 92% FTP30sec free ride2min from 50 to 25% FTP
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%

You'll be right on the knife's edge from start to finish with this workout, which kicks things off with a very spicy 1-minute effort. The intervals back down from there, but you won't have much time to recover. Make it through to the finish, and you'll be well sharpened for your next ride!

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8min @ 85rpm, from 50 to 75% FTP3min @ 100rpm, 120% FTP8x 1min @ 85rpm, 70% FTP,
1min @ 95rpm, 110% FTP
1min @ 100rpm, 120% FTP2min @ 85rpm, 50% FTP
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%

Ever heard of lactic acid? People associate it with burning muscles, but it's actually critical for performance during endurance sports. This workout improves your ability to use lactic acid as energy. In other words, if it burns, it's working!

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8min from 65 to 80% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 2min 30sec @ 95% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 29m 30s

Zone distribution

Z1: 1m

Z2: 13m

Z3: 4m

Z4: 7m

Z5: 5m

Z6: -

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

Ladder workouts feature a series of intervals separated by short recovery periods. Warm up before kicking off this workout, where the most intense intervals are stacked at the beginning and end. You'll be amazed at the energy you have once you're finished!

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5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP
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%

Spending time riding under and over your threshold builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient. This 30 minute workout asks for hard work at nearly every phase.

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1min 10sec from 70 to 90% FTP1min 16sec @ 80% FTP30sec @ 88% FTP15sec @ 70% FTP30sec @ 88% FTP15sec @ 70% FTP1min @ 60rpm, 75% FTP1min @ 70rpm, 80% FTP1min 10sec @ 80rpm, 85% FTP43sec @ 65% FTP20sec @ 95rpm, 90% FTP14sec @ 70% FTP1min 36sec from 88 to 100% FTP30sec @ 105% FTP30sec @ 70% FTP56sec @ 105% FTP30sec @ 70% FTP30sec @ 105% FTP30sec @ 70% FTP1min 6sec @ 80rpm, 88% FTP1min 7sec @ 70% FTP1min 27sec from 92 to 108% FTP31sec @ 70% FTP37sec from 95 to 110% FTP1min from 70 to 65% FTP
Workout overview

Duration: 19m 13s

Stress points: 24

Zone distribution

Z1: -

Z2: 7m

Z3: 7m

Z4: 3m

Z5: 2m

Z6: -

0%
36%
34%
17%
13%
0%

Lunar Light is a workout with unusual interval changes and challenging efforts. It starts off with a progressive warm up and bounces between short efforts, medium efforts with varying cadence, and finally finishes with some short challenging ramps at the end. This is not your typical interval workout, but provides a nice balance of work and rest to get in your daily burn. This workout is great for time crunched athletes looking for an efficient session.

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3min from 70 to 88% FTP2min @ 70rpm, 85% FTP45sec @ 78% FTP20sec @ 96% FTP15sec @ 106% FTP10sec @ 116% FTP45sec @ 78% FTP20sec @ 98% FTP15sec @ 108% FTP10sec @ 118% FTP45sec @ 78% FTP20sec @ 100% FTP15sec @ 110% FTP10sec @ 120% FTP45sec @ 78% FTP20sec @ 96% FTP15sec @ 106% FTP10sec @ 116% FTP45sec @ 78% FTP20sec @ 98% FTP15sec @ 108% FTP10sec @ 118% FTP45sec @ 78% FTP20sec @ 100% FTP15sec @ 110% FTP10sec @ 120% FTP2min from 74 to 70% FTP
Workout overview

Duration: 16m

Stress points: 21

Zone distribution

Z1: -

Z2: 3m

Z3: 9m

Z4: 2m

Z5: 2m

Z6: 1m

0%
19%
53%
13%
11%
4%

Short and sharp fitness workout to burn some calories. 'WARNING' Mico waves can burn, be ready! This workout is great for time crunched athletes looking for an efficient session.

No longer available in Zwift* View workout More workouts like this

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5min @ 85rpm, from 50 to 75% FTP30sec @ 100rpm, 125% FTP1min @ 85rpm, 50% FTP1min @ 90rpm, 95% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 105% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 115% FTP30sec @ 85rpm, 50% FTP1min free ride2min @ 85rpm, 50% FTP1min @ 90rpm, 95% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 105% FTP15sec @ 85rpm, 50% FTP1min @ 90rpm, 115% FTP30sec @ 85rpm, 50% FTP1min free ride1min 30sec @ 85rpm, 30% FTP
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%

Short on time but need to sweat? Feel the burn fast with a session that mixes all-out efforts and short recovery time in between. This workout gives you a lot of bang for your buck, and will only cost you 20 minutes.

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8min from 65 to 80% of 5k pace4x 1min @ 95% of 5k pace,
1min @ 105% of 5k pace
3min @ 65% of 5k pace4x 1min @ 95% of 5k pace,
1min @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 8m

Z5: 8m

Z6: -

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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8min from 65 to 80% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min @ 65% of 5k pace4x 45sec @ 95% of 5k pace,
1min 15sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 6m

Z5: 10m

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

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8min from 65 to 80% of 5k pace4x 30sec @ 95% of 5k pace,
1min 30sec @ 105% of 5k pace
3min @ 65% of 5k pace4x 30sec @ 95% of 5k pace,
1min 30sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 4m

Z5: 12m

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

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8min from 65 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min @ 110% of 5k pace30sec from 100 to 80% of 5k pace3min from 80 to 65% of 5k pace
Workout overview

Duration: 27m

Zone distribution

Z1: -

Z2: 6m

Z3: 15m

Z4: 3m

Z5: 4m

Z6: -

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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8min from 65 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min 30sec @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min 30sec @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min 30sec @ 110% of 5k pace30sec from 100 to 80% of 5k pace2min @ 80% of 5k pace30sec from 80 to 100% of 5k pace1min 30sec @ 110% of 5k pace30sec from 100 to 80% of 5k pace3min from 80 to 65% of 5k pace
Workout overview

Duration: 29m

Zone distribution

Z1: -

Z2: 6m

Z3: 15m

Z4: 3m

Z5: 6m

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

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5min @ 85rpm, from 25 to 75% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min @ 85rpm, 40% FTP7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 34

Zone distribution

Z1: 8m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: 7m

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

Powerful and efficient, this high-intensity interval workout uses short bursts mixed with recovery periods to build up your energy and strength. In classic HIIT form, you'll do seven sets of 30 seconds of hard effort, and 1 minute of rest in between. Lucky you.

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8min from 65 to 80% of 5k pace5x 3min @ 95% of 5k pace,
30sec @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

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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8min from 65 to 80% of 5k pace5x 3min @ 95% of 5k pace,
45sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 29m 45s

Zone distribution

Z1: 1m

Z2: 6m

Z3: 4m

Z4: 15m

Z5: 4m

Z6: -

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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8min from 65 to 80% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace2min 40sec from 75 to 65% of 10k pace
Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 9m

Z3: 7m

Z4: 3m

Z5: 1m

Z6: -

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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8min from 65 to 80% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace40sec @ 85% of 10k pace30sec @ 110% of 10k pace40sec @ 85% of 10k pace30sec @ 110% of 10k pace2min 40sec from 75 to 65% of 10k pace
Workout overview

Duration: 24m 40s

Zone distribution

Z1: -

Z2: 9m

Z3: 10m

Z4: 3m

Z5: 3m

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 65 to 80% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 100% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 102% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 104% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 106% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace40sec @ 85% of 10k pace30sec @ 108% of 10k pace3min 40sec from 75 to 65% of 10k pace
Workout overview

Duration: 30m 20s

Zone distribution

Z1: -

Z2: 10m

Z3: 13m

Z4: 5m

Z5: 4m

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 65 to 80% of 10k pace1min @ 65% of 10k pace3min @ 88% of 10k pace2min @ 88% of 10k pace2min @ 88% of 10k pace4min from 70 to 65% of 10k pace
Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 11m

Z3: 9m

Z4: -

Z5: -

Z6: -

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.

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8min from 65 to 80% of 10k pace3min @ 65% of 10k pace2min @ 88% of 10k pace3min @ 88% of 10k pace1min @ 88% of 10k pace3min @ 65% of 10k pace2min @ 88% of 10k pace3min @ 88% of 10k pace1min @ 88% of 10k pace4min from 70 to 65% of 10k pace
Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 16m

Z3: 14m

Z4: -

Z5: -

Z6: -

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

3min from 65 to 80% FTP30sec @ 70% FTP1min @ 82% FTP20sec @ 70% FTP45sec @ 86% FTP20sec @ 70% FTP30sec @ 90% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 84% FTP20sec @ 70% FTP45sec @ 88% FTP20sec @ 70% FTP30sec @ 92% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 86% FTP20sec @ 70% FTP45sec @ 90% FTP20sec @ 70% FTP30sec @ 94% FTP20sec @ 70% FTP15sec @ 115% FTP3min from 70 to 65% FTP
Workout overview

Duration: 20m

Stress points: 21

Zone distribution

Z1: -

Z2: 12m

Z3: 5m

Z4: 2m

Z5: 1m

Z6: -

0%
59%
27%
11%
4%
0%

20 minute high intensity workout to torch your daily calories. This session is 3 rounds of 60, 45, 30 and 15 second efforts. Each round gets more intense so bring your best effort in the final round.

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5min @ 85rpm, from 50 to 75% FTP1min @ 90rpm, 90% FTP30sec @ 100rpm, 110% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 120% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 130% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 120% FTP2min @ 90rpm, 90% FTP30sec @ 100rpm, 110% FTP1min @ 90rpm, 90% FTP2min 30sec @ 85rpm, from 50 to 30% FTP
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've got 20 minutes and need to make it count! This threshold workout opens with a quick warmup, followed by high-intensity intervals and recovery time in between. You'll be in an out before you know it.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min @ 85rpm, from 50 to 75% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP4min @ 90rpm, from 88 to 95% FTP2min @ 85rpm, 50% FTP
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%

They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

3min from 70 to 88% FTP2x 20sec @ 0rpm, 100% FTP,
40sec @ 0rpm, 70% FTP
1min @ 65% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP1min @ 65% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP30sec @ 70% FTP15sec @ 115% FTP30sec @ 100% FTP45sec @ 90% FTP45sec @ 90% FTP30sec @ 100% FTP15sec @ 115% FTP2min from 78 to 70% FTP
Workout overview

Duration: 23m

Stress points: 30

Zone distribution

Z1: -

Z2: 8m

Z3: 3m

Z4: 11m

Z5: 2m

Z6: -

0%
34%
11%
46%
9%
0%

Short and sweet workout that challenges your spirit. This workout is great for time crunched athletes looking for an efficient session.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.