Less than an hour to burn


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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%

A workout focused on improving your ability to make repeated hard efforts with minimal recovery.

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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%

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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Workout overview

Distance: 8.85 km

Zone distribution

Z1: 293 m

Z2: 673 m

Z3: 1069 m

Z4: 6815 m

Z5: 0 m

Z6: 0 m

3%
8%
12%
77%
0%
0%

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

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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

3%
37%
13%
0%
47%
0%

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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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

3%
23%
12%
1%
62%
0%

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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Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

6%
4%
6%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will setup your paces for running workouts.

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Workout overview

Distance: 8.4 km

Zone distribution

Z1: 170 m

Z2: 913 m

Z3: 4117 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

2%
11%
49%
0%
38%
0%

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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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

Distance: 2 km

Zone distribution

Z1: 800 m

Z2: 1200 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

40%
60%
0%
0%
0%
0%

A beginner's walk/run interval session.

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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%

You've got 30min to spare and you wanna make it count.

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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: 45m 30s

Zone distribution

Z1: 12m

Z2: 15m

Z3: 4m

Z4: -

Z5: 15m

Z6: -

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

A Fartlek variation where you'll run for 1min at just over 5K pace with 30sec easy jog, 5x. These will touch on your VO2 Max and serves to improve your maximum sustainable speed.

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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%

A longer Fartlek run with descending duration intervals. 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

Stress points: 47

Zone distribution

Z1: 19m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: 15m

Z6: -

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

A zone 5 focused workout featuring a 5min finishing interval that will push you to your limits. Can you grin and bear it and finish strong? I know you can!

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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: 16m

Z2: 15m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

29%
27%
37%
0%
0%
7%

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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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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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%

Lactate gets a bad rap, but it's actually a crucial component to endurance sport performance. This workout serves to improve your ability to shuttle lactate into nearby fibers where it can be transported across the outer mitochondrial membrane and metabolized.

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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%

The lighter Purple Unicorn workout featuring sweet spot over/unders, and a finish to remember!

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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: 20m

Stress points: 23

Zone distribution

Z1: 9m

Z2: 3m

Z3: 2m

Z4: 2m

Z5: 4m

Z6: 1m

43%
15%
10%
10%
20%
3%

20mins available, and you want a solid workout... It's going to take a miracle! Good thing we can put the beat down on with some fatigued 1min ALL OUT efforts and save your session!

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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

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

4%
5%
17%
41%
33%
0%

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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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%

A zone 5 focused workout featuring 90sec steps with short 30sec recoveries in between. Step by step, and day by day, you get stronger!

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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: 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

Distance: 6.4 km

Zone distribution

Z1: 400 m

Z2: 800 m

Z3: 1529 m

Z4: 3671 m

Z5: 0 m

Z6: 0 m

6%
13%
24%
57%
0%
0%

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

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Workout overview

Distance: 8.8 km

Zone distribution

Z1: 340 m

Z2: 446 m

Z3: 3120 m

Z4: 4894 m

Z5: 0 m

Z6: 0 m

4%
5%
35%
56%
0%
0%

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

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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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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 have 20min and you want to make it count! After a quick warmup, we'll get to work and do some vaulted over/unders.

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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%

A sweet spot with bursts effort variation that keeps you on the edge from start to finish. Riding a wave takes focus and control, can you get to the finish of this one without falling off?

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