There are millions of workouts out there. And here you got one more! Welcome to the home of the unstructured workouts. They are written to be fun, effective and make the time fly. They will not be for everybody but they are for the few. For the ones that cannot hold together a training plan to the fullest! We, the round pegs for the square to holes. We need to be challenged, to be who we are!
The activities are each and one of them carefully suited to fit our different energy systems in our bodies and reach between 45min to 1hour 15min. Tops! Hey, there are other things to do on Zwift! You can often use the group workouts (GWOs) to get your body going for the weekend racing.
Mattias Thyr at ovning.se in courtesy of Swedish Zwift Riders (SZR) does workouts for the one who cares and lets him. For over a year or +60 GWO he has lead them personally. Every fifth week we do a Group Workout with a 20min FTP-test that's the standard now. So here you have a no excuse, 18:30CET on Thursdays yearly you have fun exciting times with other like minded people. Welcome!
Select a workout or scroll down to view all workouts.
SZRGWO 3.3 The name of the game: Cool Winter Habits GWO Base 3 set (% of FTP) 5min Warmup 7min 95%55cad 1min 87% 90cad 5min 95%90cad 1min 87% 90cad 3min 95%110cad 1min 87% 90cad rest 1min40% 3min 95%110cad 1min 87% 90cad 5min 95%90cad 1min 87% 90cad 7min 95%55cad 1min 87% 90cad 5min "Warm Down" as we say in Sweden
SZRGWO 3.4 The name of the game: Cool Winter Habits GWO Base 3 set (% of FTP) 5min Warmup 7min 95%55cad 1min 87% 90cad 5min 105%90cad 1min 87% 90cad 3min 95%110cad 1min 87% 90cad rest 1min40% 3min 95%110cad 1min 87% 90cad 5min 105%90cad 1min 87% 90cad 7min 95%55cad 1min 87% 90cad rest 1min40% 5min 105% 90cad 5min Warm Down as we say in Sweden
SZRGWO 4.2 The name of the game: More Winter Habits GWO Base 4 set (% of FTP) 7min 95% 1min 85% 3min 110% 1min 95% 1min 120% 1min 55% 70/20 110%/55% 5times 5min rest 55% 70/20 110%/55% 5times 1min 120% 1min 95% 3min 110% 1min 85% 5min 95%-85% 3min warm down as we say in Sweden
SZRGWO 5 The name of the game: Early Spring Habits GWO Base 5 set (% of FTP) 7min 95% 1min 85% 3min 110% 1min 95% 1min 120% 1min 55% 70/20 105%/25% 9times 4min30s. rest 55% 70/20 105%/25% 9times
1min 95% 3min 110% 1min 85% 5min 95%-85% 3min warm down as we say in Sweden
SZRGWO 5.1 The name of the game: Early Spring Habits GWO Base 5 (low cadence) set (% of FTP) 7min 95% 1min 85% 3min 110% 1min 95% 1min 120% 1min 55% 70/20 105%/25% 9times 4min30s. rest 55% 70/20 105%/25% 9times 1min 95% 3min 110% 1min 85% 5min 95%-85% 3min warm down as we say in Sweden
SZRGWO 5.2 The name of the game: Early Spring Habits GWO Base 5 (low cadence) set (% of FTP) 7min 95% 1min 85% 3min 110% 1min 95% 1min 120% 1min 55% 70/20 110%/25% 7times 2min rest 55% 40/20 120%/25% 5times 3min 55% 40/20 120%/25% 7times 3min 95% 3min warm down as we say in Sweden
SZRGWO 6 2018.04.12 Warmup 95% 10 min 95%-110% 5min 95%-110% 4min 95%-110% 3min free 3min 80% 30s. 95% 20s. 125% 10s. 5times Warm down as we say in Sweden 5min
SZRGWO 6.1 2018.04.19 Warmup 95% 10 min 85%-110% 7min 85%-110% 5min free 3min 80% 30s. 95% 20s. 125% 10s. 5times 4min rest ramping down 80% 30s. 95% 20s. 125% 10s. 5times Warm down as we say in Sweden 5min
"This is a great workout to get the body going on red, after a declaining season ending. Time to rev up!” 3min Warmup 7,5min to 82-105% (5times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 7,5min to 82-103% 3min warmdown
"This is a great workout to get the body going for the cross to come. Aim for the stars!” 3min Warmup 7min to 82-105% (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (2times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (3times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 10min to 82-103% 3min warmdown
"This is a great workout to get the body going for the cross to come. Aim for the stars!” 3min Warmup 7min to 82-105% 10min to 82-103% (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (2times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (3times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 3min warmdown
"This is a great workout to get the body going for the cross to come. Aim for the stars!” 3min Warmup 7min to 82-105% (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 7min to 82-105% (2times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 10min to 82-103% (2times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 3min warmdown
"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!” 3min Warmup 7min to 82-105% 105cad (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 7min to 82-100% 100cad (4times) 30s. 175% 30s. 50% 7min to 82-100% 55cad 3min warm down
"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!” 3min Warmup 7min to 82-105% 105cad (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 5min to 82-100% 100cad (4times) 30s. 175% 30s. 50% 2min free tabata (8times) 20/10 200%/45% 3min warm down
"This is a great workout, I did it to become a bike rider in the mid 90th. Aim for the stars!, like I did” One time a month we do a longer GWO like this and call it Challange (from 1h) Bring a bottle. The others are Intense (45min), Intermediate (<50min) and our beloved group FTP "FTP free" 3min Warmup 4+3times 6min 100% 105cad 1min rest 50% 5times 1,10min 121% 20s. rest 50% 1min free riding 3times 12s. sprint 220% 2,48min 1min warm down
"This is a great workout to challenge your VO2max but also enhance your cardiovascular system as well as legs at the slow cadence drills on the end" 5min Warmup 10min 97% 2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min) 30s. 120% 15s. 175% 3min free riding 5min 92% 105cad 1min 80% 5min 92% 55cad 1min 80% 5min 92% 110cad 1min 80% 5min 92% 55cad 3min Warmdown