Swim 1000-1300 yds.
300-400 yds of steady swimming and mixed drills to warm up. 600-700 yds swim at an easy pace working on consistent arm turnover and building endurance. Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 60 min.
-10 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-20 min. cool @ 60% FTP

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(PM) Run - 30 min.
-10 min. warm up (build from 75% TH to 85% TH)
-10 min. Tempo run (90% TH)
-10 min. cool down (75-80% TH)

No longer available in Zwift* View workout More workouts like this

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(AM) Swim - 1200-1400 yds.
Warm up with 300-400 yds. of steady swimming and mixed drills. Swim intervals of 100 and 200 yds. at a moderate to aggressive pace working on building speed

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Bike - 90 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-26 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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Swim - 1000-1300 yds.
-300-400 yds of steady swimming and mixed drills to warm up.
-600-700 yds swim at an easy pace working on consistent arm turnover and building endurance.
Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 90 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-10 min. @ 80% FTP
-5 min. @ 84% FTP

No longer available in Zwift* View workout More workouts like this

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Transition run - 25 min.
Run within 10 min. of finishing the ride @ 80-85% TH
working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

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Bike - 60 min.
-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-30 min. cooldown

No longer available in Zwift* View workout More workouts like this

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Transition Run - 35 min.
Run within 10 min. of finishing the ride @ 80-86% TH working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

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Swim - 1200-1600 yds.
300-400 yds of steady swimming and mixed drills to warm up. 800-1000 yds swim at an easy pace working on consistent arm turnover and building endurance. Finish with a short 100-200 yd cool down

No longer available in Zwift* View workout More workouts like this

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Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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(PM) Run - 30 min.
-10 min. warm up (build from 75% TH to 85% TH)
-10 min. Tempo run (90% TH)
-10 min. cool down (75-80% TH)

No longer available in Zwift* View workout More workouts like this

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(AM) Swim - 1300-1500 yds.
Warm up with 300-400 yds. of steady swimming and mixed drills. Swim intervals of 100 and 200 yds. at a moderate to aggressive pace working on building speed

No longer available in Zwift* View workout More workouts like this

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Bike - 95 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-31 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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Swim - 1200-1600 yds.
-300-400 yds of steady swimming and mixed drills to warm up.
-800-1000 yds swim at an easy pace working on consistent arm turnover and building endurance.
Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 100 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP

No longer available in Zwift* View workout More workouts like this

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Transition run - 25 min.
Run within 10 min. of finishing the ride @ 80-85% TH
working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

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Bike - 65 min.-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-35 min. cooldown

No longer available in Zwift* View workout More workouts like this

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Transition Run - 40 min.
Run within 10 min. of finishing the ride @ 80-86% TH working
on a quick turnover.

No longer available in Zwift* View workout More workouts like this

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Swim - 1400-1800 yds.
300-400 yds of steady swimming and mixed drills to warm up. 1000-1200 yds swim at an easy pace working on consistent arm turnover and building endurance. Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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(PM) Run - 35 min.
-10 min. warm up (build from 75% TH to 85% TH)
-15 min. Tempo run (93% TH)
-10 min. cool down (75-80% TH)

No longer available in Zwift* View workout More workouts like this

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(AM) Swim - 1400-1600 yds.
Warm up with 300-400 yds. of steady swimming and mixed drills. Swim intervals of 100 & 400 yds. at a moderate to aggressive pace working on building speed

No longer available in Zwift* View workout More workouts like this

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Bike - 100 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-36 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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Swim - 1400-1600 yds.
-300-400 yds of steady swimming and mixed drills to warm up.
-5x 100 freestyle all out (on interval that leaves 1:30 min. rest)
-10x 50 pull all out (on interval that leaves 1 min. rest)
Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 110 min.
-35 min. @ 65% FTP
-30 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP

No longer available in Zwift* View workout More workouts like this

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Transition run - 30 min.
Run within 10 min. of finishing the ride @ 80-85% TH
working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

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Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 145% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cooldown

No longer available in Zwift* View workout More workouts like this

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Transition Run - 40 min.
Run within 10 min. of finishing the ride @ 80-86% TH working
on a quick turnover.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Swim - 1600-2000 yds.
300-400 yds of steady swimming and mixed drills to warm up. 1200-1400 yds swim at an easy pace working on consistent arm turnover and building endurance. Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 80 min.
-10 min. warm up
-4x (5 min. @ 105% FTP, 2.5 min. rest)
-2x (2.5 min. @ 113% FTP, 2.5 min. rest)
-30 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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(PM) Run - 40 min.
-10 min. warm up (build from 75% TH to 85% TH)
-20 min. Tempo run (95% TH)
-10 min. cool down (75-80% TH)

No longer available in Zwift* View workout More workouts like this

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(AM) Swim - 1800-2000 yds.
Warm up with 300-400 yds. of steady swimming and mixed drills. Swim intervals of 200 & 400 at a moderate to aggressive pace working on building speed

No longer available in Zwift* View workout More workouts like this

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Bike - 100 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-40 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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Swim - 1600-1800 yds.
-400-500 yds of steady swimming and mixed drills to warm up.
-5x 100 freestyle all out (on interval that leaves 1:30 min. rest)
-10x 50 pull all out (on interval that leaves 1 min. rest)
Finish with a short 200-300 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 120 min.
-30 min. warm up
-15 min. @ 95% FTP, 5 min. @ 40% FTP
-15 min. @ 100% FTP, 5 min. @ 40% FTP
-15 min. @ 105% FTP, 5 min. @ 40% FTP
-15 min. @ 110% FTP, 5 min. @ 40% FTP
-10 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition run - 30 min.
Run within 10 min. of finishing the ride @ 80-85% TH
working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP

No longer available in Zwift* View workout More workouts like this

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Transition Run - 50 min.
Run within 10 min. of finishing the ride @ 80-86% TH working
on a quick turnover.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Swim - 1800-2200 yds.
300-400 yds of steady swimming and mixed drills to warm up. 1400-1600 yds swim at an easy pace working on consistent arm turnover and building endurance. Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

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Bike - 110 min.
-30 min. warm up
-2x (10 min. @ 98%, 4 min. @ 50%)
-2x (5 min. @ 105% FTP, 3 min. @ 60% FTP)
-36 min. @ 60% FTP

No longer available in Zwift* View workout More workouts like this

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(PM) Run - 45 min.
-10 min. warm up (build from 75% TH to 85% TH)
-25 min. Tempo run (100% TH)
-10 min. cool down (75-80% TH)

No longer available in Zwift* View workout More workouts like this

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(AM) Swim - 2000-2200 yds.
Warm up with 300-400 yds. of steady swimming and mixed drills. Swim intervals of 200 & 500 at a moderate to aggressive pace working on building speed

No longer available in Zwift* View workout More workouts like this

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Bike - 105 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-45 min. cool @ 60% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Swim - 1800-2000 yds.
-400-500 yds of steady swimming and mixed drills to warm up.
-8x 100 freestyle all out (on interval that leaves 1:30 min. rest)
-20x 25 pull all out (on interval that leaves 1 min. rest)
Finish with a short 100-200 yd cool down.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 120 min.
-30 min. warm up
-6x (5 min. @ 70% FTP, 5 min. @ 85% FTP)
-30 min. cool @ 65% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition run - 30 min.
Run within 10 min. of finishing the ride @ 80-85% TH
working on a quick turnover.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 80 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition Run - 60 min.
Run within 10 min. of finishing the ride @ 80-86% TH working
on a quick turnover.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 60 minutes of Zone 1

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Swim - 1000-1200 yds.
Swim at an easy pace working on consistent arm turnover and building endurance

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 60 min.
-20 min. @ 50% FTP
-20 min. @ 55% FTP
-20 min. @ 60% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition Run - 35 min.
Run within 10 min. of finishing the ride.
-20 min. @ 80-86% TH
-10 min. @ 86-93% TH (only if you feel good)

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 45 min.
-10 min. @ 65% FTP
-10 min. @ 70% FTP
-10 min. @ 75% FTP
-15 min. @ 80% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition Run - 20 min.
Run within 10 min. of finishing the ride for today. 20 min @ 70-76% FTP

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Bike - 40 min.
-10 min. @ 45% FTP
-10 min. @ 55% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 60% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 65% FTP (insert 30 sec. @ 100% FTP)

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

Transition Run - 20 min.
Run within 10 min. of finishing the ride @ 70-75% TH

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.