Momentum Cycling

Workouts created by Troy Delfs from Momentum Cycling.

Here is collection of rides that focus on different cycling goals which have varying intensities, durations, cadences and targets.

For more work-outs, personal coaching sessions in Zwift or other cycling coaching services contact us at www.momentumcycling.ca/coaching-on-zwift/

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 20m

Stress points: 86

Zone distribution

Z1: 29m

Z2: 11m

Z3: 12m

Z4: 14m

Z5: 12m

Z6: 2m

36%
14%
15%
17%
15%
3%

Author: T.Delfs - Momentum Cycling

Description: A roller coaster of a work-out that pushes into the red zone

Focus: Lactate Threshold

Intensity: Moderate-High - Zones 3 - 5+

Cadence: Recommended at 95 - 105+ rpm

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 93

Zone distribution

Z1: 26m

Z2: 18m

Z3: 12m

Z4: 35m

Z5: -

Z6: -

29%
20%
13%
39%
0%
0%

Author: T.Delfs - Momentum Cycling

Description: A Sweet Spot work-out with intervals mixing short and hard intervals and long and steady intervals

Focus: Sweet Spot Intervals with pre-set Cadence

Intensity: Moderate - High - Zone 4 focus

Cadence: Set at - 90 - 105 rpm

Notes: Emphasis in on Power Output. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Power Output as close to the target as possible

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 66

Zone distribution

Z1: 30m

Z2: 27m

Z3: 2m

Z4: 2m

Z5: 15m

Z6: -

39%
35%
3%
3%
20%
0%

Author: T.Delfs - Momentum Cycling

Description: Short duration intervals mixing seated and standing riding and high and low cadence ranging from 70 to 110 rpm.

Focus: Cadence, peddling power and out of saddle riding

Intensity: Low to Moderate - Zones 1 - 4

Cadence: Set at - 70 - 110 rpm

Notes: Emphasis in on Cadence. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Cadence as close to the target as possible.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 79

Zone distribution

Z1: 18m

Z2: 43m

Z3: 28m

Z4: 2m

Z5: -

Z6: -

20%
47%
31%
2%
0%
0%

Author: T.Delfs - Momentum Cycling

Description: A Tempo focused work-out with a mix of interval durations ranging from 45 seconds up to 8 minutes.


Focus: Tempo Intervals with pre-set Cadence

Intensity: Moderate-Hard - Zone 3 focus

Cadence: Set at - 90 - 100 rpm

Notes: Emphasis in on Power Output. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Power Output as close to the target as possible

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 111

Zone distribution

Z1: 30m

Z2: 9m

Z3: -

Z4: 22m

Z5: 30m

Z6: -

33%
10%
0%
24%
33%
0%

Author: T.Delfs - Momentum Cycling

Description: A very tough FTP focused work-out with 5 - 20 minute intervals at or above FTP

Focus: FTP long intervals

Intensity: Very High - Zone 4 - 5

Cadence: Recommended - 95 - 105+ rpm

Notes: This workout should be done later in a high intensity training cycle and is very good preparation for an FTP test

A Tribute to Eddy 'the Cannibal' Merckx

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 101

Zone distribution

Z1: 30m

Z2: 12m

Z3: -

Z4: 35m

Z5: 14m

Z6: 1m

33%
13%
0%
38%
15%
1%

Author: T.Delfs - Momentum Cycling

Description: This work-out simulates you being in a 6 person breakaway that then was thinned down to 5,4,3 and then just 2 racers.

Focus: FTP+ work-out

Intensity: Very High - Zones 3 - 5

Cadence: Recommended - 100 - 105+ rpm



Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 57

Zone distribution

Z1: 20m

Z2: 28m

Z3: 24m

Z4: 3m

Z5: -

Z6: -

27%
37%
32%
4%
0%
0%

Author: T.Delfs - Momentum Cycling

Description: Short intervals at high rpm with brief recoveries. Finishes with 1 x 8 min interval at 105 rpm

Focus: Cadence and peddling efficiency

Intensity: Moderate - Zones 1 - 4

Cadence: Set at - 100 - 120 rpm

Notes: Emphasis in on Cadence. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Cadence as close to the target as possible.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?