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.
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.
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!
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!
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.
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!
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.
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.
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!
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.
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.
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.
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.
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.
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.
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!
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!
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!
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.
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.