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.

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This is a nice workout to do once a week to improve speed for distance races such as a 10k or half marathon.

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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.

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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.

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These 400m or quarter mile intervals are short but valuable, especially for those training for a 5km or 10km event. Go as fast as you can hold for the duration of the interval, up to the point that you can continue jogging during the rest periods. One interval workout a week is the only speedwork you should need.

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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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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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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.

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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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This progressive workout is at a faster than tempo pace and only gets hard as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.

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

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This fun speed builder has a lot of variety that will keep you on your toes.

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This fun speed builder has a lot of variety that will keep you on your toes.

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This fun speed builder has a lot of variety that will keep you on your toes.

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