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One of a kind


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One of a kind »

3 Match Burn

7min from 39 to 55% FTP
9min from 56 to 59% FTP
10min @ 70% FTP
5min @ 85% FTP
3min free ride
3min @ 100% FTP
10sec @ 175% FTP
30sec @ 125% FTP
2min @ 115% FTP
3min @ 100% FTP
10min free ride
3min @ 100% FTP
10sec @ 175% FTP
30sec @ 125% FTP
2min @ 115% FTP
3min @ 100% FTP
10min free ride
3min @ 100% FTP
10sec @ 175% FTP
30sec @ 125% FTP
2min @ 115% FTP
3min @ 100% FTP
10min free ride
7min from 39 to 55% FTP9min from 56 to 59% FTP10min @ 70% FTP5min @ 85% FTP3min free ride3min @ 100% FTP10sec @ 175% FTP30sec @ 125% FTP2min @ 115% FTP3min @ 100% FTP10min free ride3min @ 100% FTP10sec @ 175% FTP30sec @ 125% FTP2min @ 115% FTP3min @ 100% FTP10min free ride3min @ 100% FTP10sec @ 175% FTP30sec @ 125% FTP2min @ 115% FTP3min @ 100% FTP10min free ride
Workout overview

Duration: 1h 30m

Stress points: 118

Zone distribution

Z1: 16m

Z2: 10m

Z3: 38m

Z4: 18m

Z5: 6m

Z6: 2m

18%
11%
42%
20%
7%
2%

Author: B. McInnes

This workout is designed to help train the energy systems necessary to make or cover a break. While riding at FTP you have to accelerate for 10 seconds at 175% FTP, then hold 125% FTP for 30 seconds, 115% for an additional 2 minutes and then settle back into FTP for 3 minutes. This is the type of effort used to "get away", to start a break or cover one. While you are riding at a high effort you have to punch it, hold it, and then settle into a hard effort without letting up. Each of the 3 efforts comprise 8:40 of very hard effort. 10 minutes "free ride" spin in between. These types of efforts are known as "burning a match". Do too many and you are done!

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One of a kind »

20-min Pre-Race + 3x Race Start

1min @ 41% FTP
1min @ 50% FTP
1min @ 57% FTP
2min @ 62% FTP
2min @ 70% FTP
2min @ 81% FTP
2min @ 92% FTP
1min 30sec @ 100% FTP
30sec @ 108% FTP
2min @ 70% FTP
10sec @ 130% FTP
1min @ 67% FTP
10sec @ 130% FTP
10sec @ 131% FTP
1min @ 67% FTP
1min 40sec @ 64% FTP
45sec @ 56% FTP
30sec @ 90% FTP
30sec @ 120% FTP
30sec @ 150% FTP
1min 30sec @ 120% FTP
7min @ 90% FTP
2min @ 75% FTP
2min @ 50% FTP
30sec @ 90% FTP
30sec @ 120% FTP
30sec @ 140% FTP
1min 30sec @ 115% FTP
6min @ 90% FTP
2min @ 75% FTP
2min @ 50% FTP
30sec @ 90% FTP
30sec @ 115% FTP
30sec @ 136% FTP
1min 30sec @ 111% FTP
4min @ 90% FTP
3min @ 65% FTP
3min 5sec @ 50% FTP
1min @ 41% FTP1min @ 50% FTP1min @ 57% FTP2min @ 62% FTP2min @ 70% FTP2min @ 81% FTP2min @ 92% FTP1min 30sec @ 100% FTP30sec @ 108% FTP2min @ 70% FTP10sec @ 130% FTP1min @ 67% FTP10sec @ 130% FTP10sec @ 131% FTP1min @ 67% FTP1min 40sec @ 64% FTP45sec @ 56% FTP30sec @ 90% FTP30sec @ 120% FTP30sec @ 150% FTP1min 30sec @ 120% FTP7min @ 90% FTP2min @ 75% FTP2min @ 50% FTP30sec @ 90% FTP30sec @ 120% FTP30sec @ 140% FTP1min 30sec @ 115% FTP6min @ 90% FTP2min @ 75% FTP2min @ 50% FTP30sec @ 90% FTP30sec @ 115% FTP30sec @ 136% FTP1min 30sec @ 111% FTP4min @ 90% FTP3min @ 65% FTP3min 5sec @ 50% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 11m

Z2: 17m

Z3: 2m

Z4: 22m

Z5: 4m

Z6: 5m

18%
28%
3%
37%
7%
8%

Author: Simon Burns

This workout is the British Cycling 20-minute warm up followed by 3 simulated race starts.

150% FTP 30 secs
120% FTP 1.30
7min at 90% FTP
recover for 4 mins

Repeat 2 more times

Warmdown

Time: 1 hour

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One of a kind »

Akhenaton short

6min @ 53% FTP
3min @ 100rpm, 93% FTP
3min @ 90rpm, 93% FTP
3min @ 80rpm, 93% FTP
3min @ 70rpm, 93% FTP
3min @ 60rpm, 88% FTP
3min @ 50rpm, 86% FTP
4min @ 53% FTP
4min @ 60rpm, 86% FTP
4min @ 70rpm, 88% FTP
4min @ 80rpm, 91% FTP
4min @ 90rpm, 91% FTP
4min @ 100rpm, 91% FTP
4min @ 110rpm, 91% FTP
1min @ 120rpm, 113% FTP
4min @ 53% FTP
6min @ 53% FTP3min @ 100rpm, 93% FTP3min @ 90rpm, 93% FTP3min @ 80rpm, 93% FTP3min @ 70rpm, 93% FTP3min @ 60rpm, 88% FTP3min @ 50rpm, 86% FTP4min @ 53% FTP4min @ 60rpm, 86% FTP4min @ 70rpm, 88% FTP4min @ 80rpm, 91% FTP4min @ 90rpm, 91% FTP4min @ 100rpm, 91% FTP4min @ 110rpm, 91% FTP1min @ 120rpm, 113% FTP4min @ 53% FTP
Workout overview

Duration: 57m

Stress points: 70

Zone distribution

Z1: 14m

Z2: -

Z3: 14m

Z4: 28m

Z5: 1m

Z6: -

25%
0%
25%
49%
2%
0%

Author: R.Courtois

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One of a kind »

BP Tuesday Kharboom

4min from 25 to 100% FTP
40sec @ 121% FTP
1min 45sec @ 106% FTP
45sec @ 128% FTP
40sec @ 73% FTP
30sec @ 155% FTP
2min 25sec @ 110% FTP
1min 35sec @ 99% FTP
1min 25sec @ 133% FTP
3min 55sec @ 102% FTP
2min 20sec @ 87% FTP
3min 5sec @ 99% FTP
3min 50sec @ 130% FTP
2min 5sec @ 86% FTP
1min 20sec @ 176% FTP
1min 15sec @ 129% FTP
1min 40sec @ 115% FTP
2min 5sec @ 130% FTP
2min 40sec free ride
1min 5sec @ 95% FTP
1min 10sec @ 81% FTP
1min @ 65% FTP
1min 5sec @ 95% FTP
55sec @ 72% FTP
1min @ 110% FTP
4min 50sec @ 93% FTP
5min @ 101% FTP
5min 45sec free ride
5min @ 67% FTP
1min 25sec @ 125% FTP
2min 5sec @ 76% FTP
45sec @ 191% FTP
4min 20sec free ride
1min 5sec @ 125% FTP
2min 50sec from 75 to 25% FTP
4min from 25 to 100% FTP40sec @ 121% FTP1min 45sec @ 106% FTP45sec @ 128% FTP40sec @ 73% FTP30sec @ 155% FTP2min 25sec @ 110% FTP1min 35sec @ 99% FTP1min 25sec @ 133% FTP3min 55sec @ 102% FTP2min 20sec @ 87% FTP3min 5sec @ 99% FTP3min 50sec @ 130% FTP2min 5sec @ 86% FTP1min 20sec @ 176% FTP1min 15sec @ 129% FTP1min 40sec @ 115% FTP2min 5sec @ 130% FTP2min 40sec free ride1min 5sec @ 95% FTP1min 10sec @ 81% FTP1min @ 65% FTP1min 5sec @ 95% FTP55sec @ 72% FTP1min @ 110% FTP4min 50sec @ 93% FTP5min @ 101% FTP5min 45sec free ride5min @ 67% FTP1min 25sec @ 125% FTP2min 5sec @ 76% FTP45sec @ 191% FTP4min 20sec free ride1min 5sec @ 125% FTP2min 50sec from 75 to 25% FTP
Workout overview

Duration: 1h 17m 20s

Stress points: 144

Zone distribution

Z1: 4m

Z2: 9m

Z3: 21m

Z4: 21m

Z5: 7m

Z6: 15m

5%
12%
27%
27%
9%
20%

Author: C.Checri

Based on a 27 mile Tuesday shop ride that is popular in the Dallas TX area.

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One of a kind »

EPOC

5min from 24 to 95% FTP
6sec @ 150% FTP
54sec @ 76% FTP
6sec @ 150% FTP
1min 54sec @ 76% FTP
15sec @ 150% FTP
3min 45sec @ 75% FTP
30sec @ 150% FTP
5min 30sec @ 76% FTP
12x 6sec @ 150% FTP,
14sec @ 75% FTP
6min @ 75% FTP
4x 15sec @ 150% FTP,
45sec @ 75% FTP
6min @ 75% FTP
2x 30sec @ 150% FTP,
1min 30sec @ 75% FTP
5min from 75 to 25% FTP
5min from 24 to 95% FTP6sec @ 150% FTP54sec @ 76% FTP6sec @ 150% FTP1min 54sec @ 76% FTP15sec @ 150% FTP3min 45sec @ 75% FTP30sec @ 150% FTP5min 30sec @ 76% FTP12x 6sec @ 150% FTP,
14sec @ 75% FTP6min @ 75% FTP4x 15sec @ 150% FTP,
45sec @ 75% FTP6min @ 75% FTP2x 30sec @ 150% FTP,
1min 30sec @ 75% FTP5min from 75 to 25% FTP
Workout overview

Duration: 47m

Stress points: 57

Zone distribution

Z1: 6m

Z2: 36m

Z3: 1m

Z4: -

Z5: -

Z6: 4m

13%
76%
2%
1%
0%
9%

Author: R Lehle

This is a workout designed by Kevin Poulton, coach to pro rider Mathew Hayman. It is designed to "light the afterburners", which is all about raising metabolic rate so the body continues to burn more calories than normal AFTER the exercise has finished. It utilises a technique called EPOC, or Excess Post-excercise Oxygen Consumption, which Kevin explains in the Zwiftcast podcast episode 18 (listen to it via zwiftcast.com).

Note: This is a custom workout created by the community based on Kevin's input through the Zwiftcast. An official version of this workout is expected to be added to Zwift later, replacing this custom workout.

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One of a kind »

HIIT The Tonniau

7min from 25 to 75% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
4min @ 81% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
3min @ 81% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
1min @ 65% FTP
30sec @ 125% FTP
5min @ 85rpm, from 75 to 25% FTP
7min from 25 to 75% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP4min @ 81% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP3min @ 81% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP1min @ 65% FTP30sec @ 125% FTP5min @ 85rpm, from 75 to 25% FTP
Workout overview

Duration: 34m

Stress points: 40

Zone distribution

Z1: 8m

Z2: 13m

Z3: 7m

Z4: -

Z5: -

Z6: 6m

25%
37%
21%
0%
0%
18%

Author: L.T.

Looking for a short and powerfull HIIT training? Then HIIT The Tonniau is what you are looking for! After a 7 minute warm up you can HIIT it 3 times for a perfect burn in your legs. Get your bottle of water and towel, lets go!

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One of a kind »

Interval Mix

10min from 35 to 73% FTP
3x 5min @ 110% FTP,
4min @ 69% FTP
2x 2min @ 125% FTP,
3min @ 69% FTP
2x 30sec @ 159% FTP,
2min @ 69% FTP
8min from 62 to 35% FTP
10min from 35 to 73% FTP3x 5min @ 110% FTP,
4min @ 69% FTP2x 2min @ 125% FTP,
3min @ 69% FTP2x 30sec @ 159% FTP,
2min @ 69% FTP8min from 62 to 35% FTP
Workout overview

Duration: 1h

Stress points: 84

Zone distribution

Z1: 14m

Z2: 26m

Z3: -

Z4: -

Z5: 15m

Z6: 5m

23%
43%
0%
0%
25%
8%

Author: M.De Jode (TK.be)

Interval mix to improve 1-5 minutes max power!

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One of a kind »

The Famous 40/20's

10min from 25 to 73% FTP
12x 40sec @ 120% FTP,
20sec @ 55% FTP
5min @ 66% FTP
12x 40sec @ 120% FTP,
20sec @ 55% FTP
5min @ 66% FTP
6x 40sec @ 120% FTP,
20sec @ 55% FTP
10min from 55 to 25% FTP
10min from 25 to 73% FTP12x 40sec @ 120% FTP,
20sec @ 55% FTP5min @ 66% FTP12x 40sec @ 120% FTP,
20sec @ 55% FTP5min @ 66% FTP6x 40sec @ 120% FTP,
20sec @ 55% FTP10min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 27m

Z2: 13m

Z3: -

Z4: -

Z5: -

Z6: 20m

46%
21%
0%
0%
0%
33%

Author: M.De Jode (TK.be)

According to the cannondale coach this is a classic and famous interval training.

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One of a kind »

Tower of Power Bridge 50 min

5min 30sec from 25 to 75% FTP
1min 30sec @ 90% FTP
1min @ 110% FTP
1min 30sec @ 91% FTP
1min @ 81% FTP
1min @ 65% FTP
2min 30sec @ 50% FTP
1min @ 65% FTP
1min @ 81% FTP
1min 30sec @ 100% FTP
1min @ 130% FTP
30sec @ 150% FTP
1min @ 130% FTP
10min @ 100% FTP
1min @ 130% FTP
30sec @ 150% FTP
1min @ 130% FTP
1min 30sec @ 100% FTP
1min @ 81% FTP
1min @ 65% FTP
2min 30sec @ 50% FTP
1min @ 65% FTP
1min @ 80% FTP
1min 30sec @ 91% FTP
1min @ 110% FTP
1min 30sec @ 91% FTP
5min 30sec from 75 to 26% FTP
5min 30sec from 25 to 75% FTP1min 30sec @ 90% FTP1min @ 110% FTP1min 30sec @ 91% FTP1min @ 81% FTP1min @ 65% FTP2min 30sec @ 50% FTP1min @ 65% FTP1min @ 81% FTP1min 30sec @ 100% FTP1min @ 130% FTP30sec @ 150% FTP1min @ 130% FTP10min @ 100% FTP1min @ 130% FTP30sec @ 150% FTP1min @ 130% FTP1min 30sec @ 100% FTP1min @ 81% FTP1min @ 65% FTP2min 30sec @ 50% FTP1min @ 65% FTP1min @ 80% FTP1min 30sec @ 91% FTP1min @ 110% FTP1min 30sec @ 91% FTP5min 30sec from 75 to 26% FTP
Workout overview

Duration: 50m

Stress points: 75

Zone distribution

Z1: 13m

Z2: 7m

Z3: 4m

Z4: 19m

Z5: 2m

Z6: 5m

25%
15%
8%
38%
4%
10%

Author: K.McGehee

Tower of Power Bridge inspiration comes from the profile of the Tower Bridge in London. There is a 60 minute version of this profile for those wanting a longer middle interval.

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One of a kind »

Tower of Power Bridge 60 min

8min from 25 to 75% FTP
1min 30sec @ 90% FTP
1min @ 110% FTP
1min 30sec @ 91% FTP
1min @ 81% FTP
1min @ 65% FTP
2min 30sec @ 50% FTP
1min @ 65% FTP
1min @ 81% FTP
1min 30sec @ 100% FTP
1min @ 130% FTP
30sec @ 150% FTP
1min @ 130% FTP
15min @ 100% FTP
1min @ 130% FTP
30sec @ 150% FTP
1min @ 130% FTP
1min 30sec @ 100% FTP
1min @ 81% FTP
1min @ 65% FTP
2min 30sec @ 50% FTP
1min @ 65% FTP
1min @ 80% FTP
1min 30sec @ 91% FTP
1min @ 110% FTP
1min 30sec @ 91% FTP
8min from 75 to 25% FTP
8min from 25 to 75% FTP1min 30sec @ 90% FTP1min @ 110% FTP1min 30sec @ 91% FTP1min @ 81% FTP1min @ 65% FTP2min 30sec @ 50% FTP1min @ 65% FTP1min @ 81% FTP1min 30sec @ 100% FTP1min @ 130% FTP30sec @ 150% FTP1min @ 130% FTP15min @ 100% FTP1min @ 130% FTP30sec @ 150% FTP1min @ 130% FTP1min 30sec @ 100% FTP1min @ 81% FTP1min @ 65% FTP2min 30sec @ 50% FTP1min @ 65% FTP1min @ 80% FTP1min 30sec @ 91% FTP1min @ 110% FTP1min 30sec @ 91% FTP8min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 16m

Z2: 9m

Z3: 4m

Z4: 24m

Z5: 2m

Z6: 5m

27%
15%
7%
40%
3%
8%

Author: K.McGehee

Tower of Power Bridge inspiration comes from the profile of the Tower Bridge in London. There is a 50 minute version of this profile for those wanting a shorter middle interval.

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One of a kind »

TT warmup

5min from 40 to 65% FTP
1min 30sec @ 65% FTP
1min 30sec @ 80% FTP
1min 30sec @ 95% FTP
1min 30sec @ 110% FTP
1min @ 125% FTP
2min 30sec @ 50% FTP
30sec @ 150% FTP
1min 30sec @ 50% FTP
30sec @ 150% FTP
1min 30sec @ 50% FTP
30sec @ 150% FTP
6min @ 50% FTP
5min from 40 to 65% FTP1min 30sec @ 65% FTP1min 30sec @ 80% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP1min @ 125% FTP2min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP1min 30sec @ 50% FTP30sec @ 150% FTP6min @ 50% FTP
Workout overview

Duration: 25m

Stress points: 29

Zone distribution

Z1: 16m

Z2: 3m

Z3: 2m

Z4: 2m

Z5: 2m

Z6: 3m

62%
10%
6%
6%
6%
10%

Author: Jeroen van Keulen

Makes sure that you are properly warmed up for those TT rides.

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