Workouts» ODZwifters

ODZwifters

These workouts have been created by the coaches on TeamODZ specifically for the time-constrained cyclist using Zwift. The workouts will include everything from Sweet Spot, Threshold, VO2max and Pre-Race Taper workouts.

Sweet Spot Base program

The goal of Sweetspot training is to get the most training value for your time on the bike. Sweetspot training therefore balances the exercise intensity and volume of training and by riding at the maximum intensity that you can sustain for the period of your training session you get the maximum training benefit.

Technically, the sweet spot is located between high zone 3 and low zone 4: between 84% to 97% of your FTP (power at threshold). For the non powermeter user I would call it "medium hard" - below your 40k time trial race pace, but harder than a traditional tempo workout.

You can achieve more positive physiological adaptations than if you were to ride harder at zone 4/threshold. By riding below your FTP it is a more repeatable workout and won't take quite as much out of you. The trade off is the key element because day to day an athlete can achieve more positive physiological adaptations by sweet spotting than with threshold or tempo work. The balance lies in the athlete's ability to recover and therefore repeat and achieve similar wattages day after day with more frequency than full on threshold workouts.

Week 1: VO2 544, SST 626/1233
Week 2: VO2 654, SST 726/1533
Week 3: VO2 764, SST 1533/1055
Week 4: VO2 874, SST 1533/2053

Reference: hunterallenpowerblog.com

Check out www.teamodz.com for more info on the team and how to join our group, and find us on Facebook to keep up to date on our workout challenges as well as the over 15 hours of group rides we lead per week on Zwift.


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ODZwifters »

Resolutions

ODZwifters» Resolutions »

ODZwifters - Resolutions Day 1

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
3x 15min @ 100% FTP,
5min @ 40% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride3x 15min @ 100% FTP,
5min @ 40% FTP
Workout overview

Duration: 1h 17m

Stress points: 104

Zone distribution

Z1: 21m

Z2: 6m

Z3: 3m

Z4: 47m

Z5: -

Z6: -

28%
7%
3%
61%
0%
0%

Author: ODZwifters

This workout was designed to get riders on track for the new year and motivated for the next season. It also can be used anytime in the year once a week to keep on top of a riders FTP progression but as a new years challenge it is designed to be done in 3 consecutive days.

This workout is 15min at 100% FTP with 5min rest x 3

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ODZwifters» Resolutions »

ODZwifters - Resolutions Day 2

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
2x 20min @ 100% FTP,
5min @ 40% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride2x 20min @ 100% FTP,
5min @ 40% FTP
Workout overview

Duration: 1h 7m

Stress points: 93

Zone distribution

Z1: 16m

Z2: 6m

Z3: 3m

Z4: 42m

Z5: -

Z6: -

25%
9%
4%
63%
0%
0%

Author: ODZwifters

This workout was designed to get riders on track for the new year and motivated for the next season. It also can be used anytime in the year once a week to keep on top of a riders FTP progression but as a new years challenge it is designed to be done in 3 consecutive days.

This workout is 20min at 100% FTP with 5min rest x 2

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ODZwifters» Resolutions »

ODZwifters - Resolutions Day 3

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
5x 3min @ 120% FTP,
5min @ 40% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride5x 3min @ 120% FTP,
5min @ 40% FTP
Workout overview

Duration: 57m

Stress points: 75

Zone distribution

Z1: 31m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: -

Z6: 15m

55%
10%
5%
4%
0%
26%

Author: ODZwifters

This workout was designed to get riders on track for the new year and motivated for the next season. It also can be used anytime in the year once a week to keep on top of a riders FTP progression but as a new years challenge it is designed to be done in 3 consecutive days.

This workout is 3min at 120% FTP with 5min rest x 5

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ODZwifters »

Sst

ODZwifters» Sst »

ODZwifters - SST 626

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
6x 6min @ 90% FTP,
2min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride6x 6min @ 90% FTP,
2min @ 30% FTP
Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 18m

Z2: 6m

Z3: 3m

Z4: 38m

Z5: -

Z6: -

28%
9%
4%
59%
0%
0%

Author: ODZwifters

LSCT Warm Up, 6min SST on 2min Rest X 6

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ODZwifters» Sst »

ODZwifters - SST 726

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
6x 7min @ 90% FTP,
2min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride6x 7min @ 90% FTP,
2min @ 30% FTP
Workout overview

Duration: 1h 11m

Stress points: 80

Zone distribution

Z1: 18m

Z2: 6m

Z3: 3m

Z4: 44m

Z5: -

Z6: -

26%
8%
4%
62%
0%
0%

Author: ODZwifters

LSCT Warm Up, 7min SST on 2min Rest X 6

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ODZwifters» Sst »

ODZwifters - SST 1055

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
5x 10min @ 90% FTP,
5min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride5x 10min @ 90% FTP,
5min @ 30% FTP
Workout overview

Duration: 1h 32m

Stress points: 99

Zone distribution

Z1: 31m

Z2: 6m

Z3: 3m

Z4: 52m

Z5: -

Z6: -

34%
6%
3%
57%
0%
0%

Author: ODZwifters

LSCT Warm Up, 10min SST on 5min Rest X 6

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ODZwifters» Sst »

ODZwifters - SST 1233

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
3x 12min @ 90% FTP,
3min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride3x 12min @ 90% FTP,
3min @ 30% FTP
Workout overview

Duration: 1h 2m

Stress points: 71

Zone distribution

Z1: 15m

Z2: 6m

Z3: 3m

Z4: 38m

Z5: -

Z6: -

25%
9%
4%
62%
0%
0%

Author: ODZwifters

LSCT Warm Up, 12min SST on 3min Rest X 3

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ODZwifters» Sst »

ODZwifters - SST 1533

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
3x 15min @ 90% FTP,
3min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride3x 15min @ 90% FTP,
3min @ 30% FTP
Workout overview

Duration: 1h 11m

Stress points: 83

Zone distribution

Z1: 15m

Z2: 6m

Z3: 3m

Z4: 47m

Z5: -

Z6: -

22%
8%
4%
67%
0%
0%

Author: ODZwifters

LSCT Warm Up, 15min SST on 3min Rest X 3

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ODZwifters» Sst »

ODZwifters - SST 2053

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
3x 20min @ 90% FTP,
5min @ 30% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride3x 20min @ 90% FTP,
5min @ 30% FTP
Workout overview

Duration: 1h 32m

Stress points: 107

Zone distribution

Z1: 21m

Z2: 6m

Z3: 3m

Z4: 1h 2m

Z5: -

Z6: -

23%
6%
3%
68%
0%
0%

Author: ODZwifters

LSCT Warm Up, 20min SST on 5min Rest X 3

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ODZwifters »

Vo2max

ODZwifters» Vo2max »

ODZwifters - VO2max 544

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
4x 5min @ 110% FTP,
4min @ 50% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride4x 5min @ 110% FTP,
4min @ 50% FTP
Workout overview

Duration: 53m

Stress points: 72

Zone distribution

Z1: 22m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 20m

Z6: -

42%
11%
5%
4%
38%
0%

Author: ODZwifters

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Each workout will have progressive time spent to at this limit to help increase rider FTP as well.

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ODZwifters» Vo2max »

ODZwifters - VO2max 654

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
4x 6min @ 110% FTP,
5min @ 50% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride4x 6min @ 110% FTP,
5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 84

Zone distribution

Z1: 26m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 24m

Z6: -

43%
9%
4%
4%
39%
0%

Author: ODZwifters

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Each workout will have progressive time spent to at this limit to help increase rider FTP as well.

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ODZwifters» Vo2max »

ODZwifters - VO2max 764

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
4x 7min @ 110% FTP,
6min @ 40% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride4x 7min @ 110% FTP,
6min @ 40% FTP
Workout overview

Duration: 1h 9m

Stress points: 94

Zone distribution

Z1: 30m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 28m

Z6: -

44%
8%
4%
3%
41%
0%

Author: ODZwifters

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Each workout will have progressive time spent to at this limit to help increase rider FTP as well.

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ODZwifters» Vo2max »

ODZwifters - VO2max 874

6min @ 50% FTP
1min from 50 to 72% FTP
5min @ 72% FTP
1min from 72 to 96% FTP
2min @ 96% FTP
2min free ride
4x 8min @ 110% FTP,
7min @ 50% FTP
6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride4x 8min @ 110% FTP,
7min @ 50% FTP
Workout overview

Duration: 1h 17m

Stress points: 107

Zone distribution

Z1: 34m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 32m

Z6: -

45%
7%
3%
3%
42%
0%

Author: ODZwifters

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity gains.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Each workout will have progressive time spent to at this limit to help increase rider FTP as well.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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