Less than an hour to burn
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Workout overview
Duration: 55m
Stress points: 64
Zone distribution
Z1: 8m
Z2: 16m
Z3: 1m
Z4: 30m
Z5: -
Z6: -
10 minute warmup, 2x15 minute FTP efforts with a short recovery, and a quick cool-down. While not as infamous as 2x20's the 2x15's will still help build base power and get you done in under an hour. This workout should be done after an easy or rest day.
Workout overview
Duration: 45m
Stress points: 48
Zone distribution
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.
Workout overview
Duration: 1h
Stress points: 64
Zone distribution
Z1: -
Z2: -
Z3: 1h
Z4: -
Z5: -
Z6: -
Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.
Workout overview
Duration: 54m 20s
Stress points: 62
Zone distribution
Z1: 16m
Z2: 15m
Z3: 20m
Z4: -
Z5: -
Z6: 4m
This workout was often used by the Zwift development team to test features as well as get a solid hour of training in. It starts with a brief warmup and goes straight into short anaerobic bursts, shortly followed by max effort sprint training, only to be finished with 2 10 minute blocks of Sweet Spot Training.
Workout overview
Duration: 29m 30s
Stress points: 38
Zone distribution
Z1: 6m
Z2: 11m
Z3: 10m
Z4: -
Z5: -
Z6: 3m
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.
Workout overview
Duration: 50m
Stress points: 63
Zone distribution
Z1: 3m
Z2: 6m
Z3: 21m
Z4: 20m
Z5: -
Z6: -
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.
Workout overview
Duration: 1h
Stress points: 68
Zone distribution
Z1: 31m
Z2: 3m
Z3: 1m
Z4: -
Z5: 25m
Z6: -
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.
Workout overview
Duration: 1h
Stress points: 75
Zone distribution
Z1: 11m
Z2: 22m
Z3: -
Z4: 9m
Z5: 9m
Z6: 9m
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.
Workout overview
Duration: 43m 45s
Stress points: 60
Zone distribution
Z1: 32m
Z2: 3m
Z3: 2m
Z4: 1m
Z5: -
Z6: 6m
This short workout concentrates on 30 second efforts with short recoveries to help boost VO2 power (just above your FTP).
Workout overview
Distance: 8.8 km
Zone distribution
Z1: 292 m
Z2: 669 m
Z3: 1063 m
Z4: 6776 m
Z5: 0 m
Z6: 0 m
This is a nice workout to do once a week to improve speed for distance races such as a 10k or half marathon.
Workout overview
Distance: 10.4 km
Zone distribution
Z1: 292 m
Z2: 2341 m
Z3: 1296 m
Z4: 71 m
Z5: 6400 m
Z6: 0 m
These 1600m or 1mi intervals are perfect for getting you way out of your endurance comfort zone. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.
Workout overview
Distance: 6.8 km
Zone distribution
Z1: 170 m
Z2: 2513 m
Z3: 917 m
Z4: 0 m
Z5: 3200 m
Z6: 0 m
These 800m or half mile intervals are short and painful. Go as fast as you can and hold for the duration of the interval, up to the point that you can continue jogging during the rest intervals. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.