Workout overview

Duration: 55m

Stress points: 72

Zone distribution

Z1: 8m

Z2: 16m

Z3: 1m

Z4: 30m

Z5: -

Z6: -

14%
29%
2%
55%
0%
0%

The 2x15 FTP Intervals workout is pretty simple: warm up, then ride two 15-minute intervals at your functional threshold power. (Try an FTP test, if you haven't yet established yours). But this workout is far from easy. You'll want to go into it well rested. All in all, it's a great way to test your mettle and build your base power—all in under an hour.

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Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.

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Workout overview

Duration: 37m

Zone distribution

Z1: 2m

Z2: 7m

Z3: 9m

Z4: 12m

Z5: 7m

Z6: -

5%
20%
25%
31%
19%
0%

A progression run where you'll start off relatively easy and kick to the line. Too many runners are eager to floor the gas pedal right out of the gate, but progression runs help strengthen discipline.

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Workout overview

Duration: 53m

Zone distribution

Z1: 2m

Z2: 7m

Z3: 12m

Z4: 32m

Z5: -

Z6: -

3%
14%
23%
60%
0%
0%

This progressive hill run takes your everyday tempo to the next level. Every 8-minutes, we're increasing the incline by 2%. By the fifth and final 8-minute interval, you'll be climbing at a 10% incline. Take on this workout for a major training stimulus that comes with less fatigue. Hill yeah!

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Workout overview

Duration: 45m 30s

Zone distribution

Z1: 12m

Z2: 15m

Z3: 4m

Z4: -

Z5: 15m

Z6: -

26%
33%
8%
0%
33%
0%

The Swedish term for speed play, a Fartlek works on speed and strength by alternating distances and paces during a continuous run. In this workout, you'll switch between speed and recovery pace as you take on five 1-minute intervals, three different times. Take advantage of your 30 second easy jog easy, because these efforts will touch on your VO2 Max. Let's go!

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Workout overview

Duration: 35m

Zone distribution

Z1: 2m

Z2: 15m

Z3: 4m

Z4: 9m

Z5: 6m

Z6: -

4%
42%
11%
26%
17%
0%

A Fartlek variation with increasing interval lengths and decreasing intensities. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances.

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Workout overview

Duration: 42m

Zone distribution

Z1: 2m

Z2: 16m

Z3: 4m

Z4: 20m

Z5: -

Z6: -

4%
39%
9%
48%
0%
0%

This reverse ladder workout was designed to boost fatigue resistance and overall speed. By implementing cut downs, this session provides a safe and effective means of adding quality and intensity to your training while allowing your body to adapt to new, faster speeds!

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Workout overview

Duration: 40m

Stress points: 47

Zone distribution

Z1: 19m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: 15m

Z6: -

48%
8%
5%
3%
38%
0%

Put on your spelunking helmet, because we're going deep into the pain cave. A series of short, hard efforts will wear you down, before a long mega-effort pushes you to the limit. The only way through is to grin and bear it.

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Workout overview

Duration: 53m

Zone distribution

Z1: 2m

Z2: 7m

Z3: 12m

Z4: 32m

Z5: -

Z6: -

3%
14%
23%
60%
0%
0%

An endurance workout with a twist! Every 8min, we're increasing the incline by 2%, finishing at 10%!

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Workout overview

Duration: 42m

Zone distribution

Z1: -

Z2: 23m

Z3: 7m

Z4: 12m

Z5: -

Z6: -

0%
56%
16%
29%
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: 54m 20s

Stress points: 71

Zone distribution

Z1: 21m

Z2: 10m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

38%
18%
37%
0%
0%
7%

Variety is the spice of life, and this workout runs you through the gamut—with 1-minute bursts, all-out sprints, and two long blocks at "sweet spot" power (just below your functional threshold). Jon's Mix was developed by Zwift cofounder Jon Mayfield, and it's widely used by the Zwift development team to test features. It's also a heck of a 1-hour workout!

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Workout overview

Duration: 39m

Zone distribution

Z1: 13m

Z2: 8m

Z3: 6m

Z4: 2m

Z5: 5m

Z6: 5m

34%
21%
15%
5%
13%
13%

Lofty goals require hard work to achieve. This workout is a challenge featuring quick paces, but perfect for increasing your speed.

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Workout overview

Duration: 33m

Zone distribution

Z1: 2m

Z2: 12m

Z3: 4m

Z4: 12m

Z5: 3m

Z6: -

6%
37%
11%
37%
8%
0%

In this speed workout, you'll start the intervals off quick and finish them full gas! These are designed to improve your kick at the end of a race.

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Workout overview

Duration: 35m

Stress points: 38

Zone distribution

Z1: 9m

Z2: 6m

Z3: 14m

Z4: 3m

Z5: 2m

Z6: 1m

25%
18%
40%
9%
6%
3%

Introductory workout to be done prior to starting a training plan

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Workout overview

Duration: 35m

Zone distribution

Z1: 2m

Z2: 15m

Z3: 4m

Z4: 9m

Z5: 6m

Z6: -

4%
42%
11%
26%
17%
0%

A Fartlek variation with increasing interval lengths and decreasing intensities. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances.

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Workout overview

Duration: 40m 30s

Zone distribution

Z1: 9m

Z2: 7m

Z3: 24m

Z4: -

Z5: -

Z6: -

23%
18%
59%
0%
0%
0%

A hill workout where you'll become quite friendly with the 10% incline on your treadmill :-) Hill workouts are designed to increase leg-muscle power, increase intensity of the workout, and add in variety.

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Workout overview

Duration: 50m

Stress points: 66

Zone distribution

Z1: 3m

Z2: 6m

Z3: 21m

Z4: 20m

Z5: -

Z6: -

7%
11%
42%
40%
0%
0%

Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90 percent of your threshhold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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Workout overview

Duration: 40m

Stress points: 54

Zone distribution

Z1: 21m

Z2: 3m

Z3: -

Z4: 1m

Z5: 13m

Z6: 3m

51%
8%
0%
1%
33%
8%

You can accomplish so much in 40 minutes, and this threshold workout is proof. This session opens with a quick warm up before the the main set of intervals kick in: 90 seconds of high power work, 30 seconds of recovery. You'll get stronger with every step.

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Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 31m

Z2: 3m

Z3: 1m

Z4: -

Z5: 25m

Z6: -

52%
5%
1%
0%
42%
0%

AKA 'The Quitter'. This is a tough workout that you may be unable to finish. Give it your all and remember that riding to failure pays in both mental and physical gains. You should use this workout to hone your climbing potential after you've developed a solid FTP. Perform 1-2x per week for best results.

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Workout overview

Duration: 1h

Stress points: 90

Zone distribution

Z1: 11m

Z2: 22m

Z3: -

Z4: 9m

Z5: 9m

Z6: 9m

19%
36%
0%
15%
15%
15%

This is a workout with lots of anerobic efforts that build up over time, as recalled by Zwift's resident World Champion cyclist Mike McCarthy. With lots of near threshold effort it should help increase your FTP as it simulates an effort towards the end of a race.

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Workout overview

Duration: 39m 30s

Zone distribution

Z1: 4m

Z2: 14m

Z3: -

Z4: 19m

Z5: 3m

Z6: -

9%
35%
0%
48%
8%
0%

The Michigan is the ultimate cross country workout, created by Ron Warhurst from the University of Michigan, it simulates a hilly and hard 10k cross country effort. This workout will make you strong and fast!

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Workout overview

Duration: 44m 30s

Zone distribution

Z1: 4m

Z2: 15m

Z3: -

Z4: 23m

Z5: 3m

Z6: -

8%
34%
0%
52%
7%
0%

The Michigan is the ultimate cross country workout, created by Ron Warhurst from the University of Michigan, it simulates a hilly and hard 10k cross country effort. This workout will make you strong and fast!

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Workout overview

Duration: 59m 30s

Zone distribution

Z1: 5m

Z2: 15m

Z3: -

Z4: 37m

Z5: 3m

Z6: -

8%
25%
0%
62%
5%
0%

The Michigan is the ultimate cross country workout, created by Ron Warhurst from the University of Michigan, it simulates a hilly and hard 10k cross country effort. This workout will make you strong and fast!

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Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 11m

Z3: 15m

Z4: 10m

Z5: 9m

Z6: 5m

0%
22%
30%
20%
18%
10%

Take on The Running Channel Challenge and see how you stack up against their presenters and guests.

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Workout overview

Duration: 43m 45s

Stress points: 87

Zone distribution

Z1: 32m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: -

Z6: 6m

73%
7%
4%
3%
0%
14%

This short workout concentrates on 30 second efforts with short recoveries to help boost VO2 power (just above your FTP).

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Workout overview

Duration: 40m

Zone distribution

Z1: -

Z2: 20m

Z3: 20m

Z4: -

Z5: -

Z6: -

0%
49%
51%
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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Workout overview

Duration: 38m

Zone distribution

Z1: 7m

Z2: 14m

Z3: 5m

Z4: -

Z5: 6m

Z6: 6m

18%
38%
12%
0%
16%
16%

A tough ladder workout featuring increasing intensity from start to finish of the interval set. Ladder workouts are designed to increase your speed and fatigue resistance.

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