Paul Mack

How to fit these workouts in a plan?
This depends on where you are in the season, and what type of rider (sprinter, climber, all-rounder, TT specialist / sprint triathlete vs IM). That said, I think it might be appropriate to do 1 of these quality workouts during the Prep to Base 2 phase, and 2 quality workouts starting in Base 3 onward. I like a ratio of 90:10 (endurance:threshold and above) for weekly volume - in early base and prep - and 80:20 in Base 3 and beyond.

Disclaimer:
Paul Mack strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Paul Mack is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Paul Mack from any and all claims or causes of action, known or unknown, arising out of Paul Mack's negligence.


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

Workout overview

Duration: 1h 56m 20s

Stress points: 143

Zone distribution

Z1: 12m

Z2: 1h 25m

Z3: 6m

Z4: 7m

Z5: -

Z6: 6m

10%
73%
5%
6%
0%
5%

Author: Paul Mack

Once you 'fail' during the :30's, call it a day - also, consider not using erg mode i.e. :30 are at 2.5x Vo2, and you're meant to fail...

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Workout overview

Duration: 1h 30m

Stress points: 83

Zone distribution

Z1: 49m

Z2: 3m

Z3: 12m

Z4: 11m

Z5: 13m

Z6: 3m

54%
3%
13%
12%
14%
3%

Author: P. Mack

A progressive workout that leads you through sweet spot, ftp, and VO2 intervals - so much fun!!!

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Workout overview

Duration: 1h

Stress points: 32

Zone distribution

Z1: 57m

Z2: 1m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: -

94%
1%
3%
1%
1%
0%

Author: P. Mack

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Workout overview

Duration: 1h 30m 20s

Stress points: 99

Zone distribution

Z1: 12m

Z2: 25m

Z3: 30m

Z4: 7m

Z5: 16m

Z6: -

13%
28%
33%
7%
18%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 34m

Stress points: 111

Zone distribution

Z1: 12m

Z2: 23m

Z3: 29m

Z4: 5m

Z5: 24m

Z6: -

13%
25%
31%
6%
26%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 8s

Stress points: 95

Zone distribution

Z1: 12m

Z2: 27m

Z3: 31m

Z4: 7m

Z5: 12m

Z6: -

13%
30%
34%
8%
14%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 8s

Stress points: 91

Zone distribution

Z1: 12m

Z2: 29m

Z3: 32m

Z4: 8m

Z5: 8m

Z6: -

13%
32%
35%
9%
9%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 8s

Stress points: 97

Zone distribution

Z1: 12m

Z2: 29m

Z3: 8m

Z4: 32m

Z5: 8m

Z6: -

13%
32%
9%
36%
9%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 38m 8s

Stress points: 110

Zone distribution

Z1: 12m

Z2: 29m

Z3: 8m

Z4: 32m

Z5: 16m

Z6: -

12%
30%
8%
33%
17%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 4s

Stress points: 94

Zone distribution

Z1: 12m

Z2: 31m

Z3: 9m

Z4: 33m

Z5: 2m

Z6: 2m

13%
35%
10%
37%
3%
3%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 4s

Stress points: 96

Zone distribution

Z1: 12m

Z2: 31m

Z3: 9m

Z4: 33m

Z5: -

Z6: 4m

13%
35%
10%
37%
0%
5%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 91

Zone distribution

Z1: 17m

Z2: 22m

Z3: 28m

Z4: 17m

Z5: 4m

Z6: 2m

19%
24%
31%
19%
5%
3%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 51m

Stress points: 107

Zone distribution

Z1: 17m

Z2: 1h 4m

Z3: 4m

Z4: 17m

Z5: 7m

Z6: 2m

15%
57%
4%
15%
7%
2%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 51m

Stress points: 101

Zone distribution

Z1: 17m

Z2: 1h 16m

Z3: 4m

Z4: 5m

Z5: 9m

Z6: -

15%
68%
4%
4%
8%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 33m 30s

Stress points: 104

Zone distribution

Z1: 17m

Z2: 22m

Z3: 4m

Z4: 44m

Z5: 7m

Z6: -

18%
23%
4%
47%
7%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m 8s

Stress points: 105

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 25m

Z5: 20m

Z6: -

19%
25%
5%
28%
22%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m 8s

Stress points: 106

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 25m

Z5: 20m

Z6: -

19%
25%
5%
28%
22%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 36m 8s

Stress points: 113

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 32m

Z5: 18m

Z6: -

18%
24%
5%
34%
19%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 8s

Stress points: 102

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 32m

Z5: 12m

Z6: -

19%
26%
5%
36%
14%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 107

Zone distribution

Z1: 17m

Z2: 19m

Z3: 3m

Z4: 39m

Z5: 12m

Z6: -

19%
21%
3%
44%
14%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 27m 8s

Stress points: 96

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 32m

Z5: 9m

Z6: -

20%
27%
5%
37%
11%
0%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 32m 5s

Stress points: 99

Zone distribution

Z1: 17m

Z2: 27m

Z3: 7m

Z4: 34m

Z5: 3m

Z6: 4m

18%
29%
7%
37%
4%
4%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m 20s

Stress points: 98

Zone distribution

Z1: 17m

Z2: 27m

Z3: 7m

Z4: 34m

Z5: 3m

Z6: 3m

19%
29%
7%
38%
4%
4%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 34s

Stress points: 96

Zone distribution

Z1: 17m

Z2: 27m

Z3: 7m

Z4: 34m

Z5: -

Z6: 5m

19%
30%
7%
38%
0%
5%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 28m 5s

Stress points: 82

Zone distribution

Z1: 39m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 8m

44%
17%
0%
30%
0%
9%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 29m 45s

Stress points: 84

Zone distribution

Z1: 40m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 8m

44%
17%
0%
30%
0%
9%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 20s

Stress points: 82

Zone distribution

Z1: 45m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 10m

50%
17%
0%
23%
0%
11%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 5s

Stress points: 87

Zone distribution

Z1: 46m

Z2: 15m

Z3: -

Z4: 15m

Z5: -

Z6: 15m

51%
17%
0%
16%
0%
17%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 35m 5s

Stress points: 92

Zone distribution

Z1: 43m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 11m

45%
16%
0%
28%
0%
12%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m

Stress points: 92

Zone distribution

Z1: 38m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 15m

42%
17%
0%
25%
0%
16%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 37m

Stress points: 103

Zone distribution

Z1: 42m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 18m

43%
15%
0%
23%
0%
19%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 36m

Stress points: 106

Zone distribution

Z1: 39m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 20m

40%
16%
0%
23%
0%
21%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m 45s

Stress points: 90

Zone distribution

Z1: 39m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 11m

43%
16%
0%
29%
0%
12%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m 35s

Stress points: 93

Zone distribution

Z1: 41m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 15m

45%
16%
0%
22%
0%
16%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 35s

Stress points: 91

Zone distribution

Z1: 41m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 15m

45%
17%
0%
23%
0%
16%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 35m 35s

Stress points: 92

Zone distribution

Z1: 43m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 11m

45%
16%
0%
28%
0%
12%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 38m 5s

Stress points: 96

Zone distribution

Z1: 44m

Z2: 15m

Z3: -

Z4: 27m

Z5: -

Z6: 13m

45%
15%
0%
27%
0%
13%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 34m 5s

Stress points: 94

Zone distribution

Z1: 44m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 15m

46%
16%
0%
22%
0%
16%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 34m 5s

Stress points: 94

Zone distribution

Z1: 44m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 15m

46%
16%
0%
22%
0%
16%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 30m 5s

Stress points: 92

Zone distribution

Z1: 40m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 15m

44%
17%
0%
23%
0%
17%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 34m 45s

Stress points: 99

Zone distribution

Z1: 45m

Z2: 15m

Z3: -

Z4: 15m

Z5: -

Z6: 20m

48%
16%
0%
15%
0%
21%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 37m

Stress points: 103

Zone distribution

Z1: 42m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 18m

43%
15%
0%
23%
0%
19%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 36m 40s

Stress points: 89

Zone distribution

Z1: 50m

Z2: 15m

Z3: -

Z4: 21m

Z5: -

Z6: 12m

51%
16%
0%
21%
0%
12%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 36m 30s

Stress points: 100

Zone distribution

Z1: 42m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 17m

44%
16%
0%
23%
0%
17%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 48m 10s

Stress points: 112

Zone distribution

Z1: 51m

Z2: 15m

Z3: -

Z4: 23m

Z5: -

Z6: 20m

47%
14%
0%
21%
0%
18%

Author: Paul Mack

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FAQ: How to use custom workouts in Zwift?