One of a kind


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

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!

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?