Weeks: 7
Duration: 3h 2m/week
Stress points: 199/week
Workouts: 26
Total duration: 21h 13m
Total stress points: 1393
Z1: 4h 30m
Z2: 2h 44m
Z3: 9h 41m
Z4: 2h 33m
Z5: 1h 18m
Z6: 26m
Select a week or scroll down to view all workouts.
Workouts: 2
Total duration: 1h 10m
Total stress points: 82
Average workout:
Duration 35m
Stress points 41
Z1: 18m
Z2: 14m
Z3: 8m
Z4: 23m
Z5: 7m
Z6: -
Duration: 35m
Stress points: 45
Z1: 9m
Z2: 5m
Z3: 4m
Z4: 12m
Z5: 6m
Z6: -
The 2nd workout this week will progress our SST burst workout of last week by an additional 5min, and 2 bursts! We'll also keep the same focus of high torque during the burst efforts to keep it specific to gravel grinding.
Duration: 35m
Stress points: 37
Z1: 9m
Z2: 10m
Z3: 4m
Z4: 11m
Z5: 2m
Z6: -
Welcome back to week 2 of the Pebble Pounder! We're going to progress our Big Gear workout from last week and aim for 15min of SST today - 3min more from last week!
Workouts: 4
Total duration: 2h 23m
Total stress points: 162
Average workout:
Duration 36m
Stress points 41
Z1: 27m
Z2: 30m
Z3: 49m
Z4: 20m
Z5: 17m
Z6: -
Duration: 30m
Stress points: 31
Z1: 6m
Z2: 10m
Z3: -
Z4: 12m
Z5: 2m
Z6: -
Welcome to the Pebble Pounder! I am stoked to have you partake in it, and start your journey into the World of 'gravel grinding'. Today's workout begins our plan, and features 2 very important aspects of completing a gravel event - being able to hold power close to threshold (aka sweet spot, or SST), and also being able to maintain this power at a lower than normal cadence (aka big gear).
Duration: 30m
Stress points: 36
Z1: 9m
Z2: 5m
Z3: 4m
Z4: 8m
Z5: 5m
Z6: -
Today's workout features loads of time at sweet spot (SST) again, but today we're increasing the intensity a bit by introducing some big gear surges into the steady state effort.
Duration: 38m
Stress points: 47
Z1: 12m
Z2: 15m
Z3: -
Z4: -
Z5: 11m
Z6: -
This is our first VO2 Max workout of the gravel training plan, and is a good taste of what's to come. VO2 Max training is necessary to raise your aerobic ceiling and prepare you for the specific demands of very steep climbs. REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Duration: 45m
Stress points: 48
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.
Workouts: 4
Total duration: 2h 50m
Total stress points: 187
Average workout:
Duration 43m
Stress points 47
Z1: 42m
Z2: 21m
Z3: 1h 8m
Z4: 23m
Z5: 9m
Z6: 8m
Duration: 35m
Stress points: 45
Z1: 9m
Z2: 5m
Z3: 4m
Z4: 12m
Z5: 6m
Z6: -
The 2nd workout this week will progress our SST burst workout of last week by an additional 5min, and 2 bursts! We'll also keep the same focus of high torque during the burst efforts to keep it specific to gravel grinding.
Duration: 35m
Stress points: 37
Z1: 9m
Z2: 10m
Z3: 4m
Z4: 11m
Z5: 2m
Z6: -
Welcome back to week 2 of the Pebble Pounder! We're going to progress our Big Gear workout from last week and aim for 15min of SST today - 3min more from last week!
Duration: 40m
Stress points: 41
Z1: 24m
Z2: 6m
Z3: -
Z4: -
Z5: 2m
Z6: 8m
Today, we're entering the pain cave again for some more VO2 Max work! However, this time instead of a steady state effort, we're going to be using a micro-interval, and more specifically 20sec on, 10 sec off, AKA Tabata Intervals. Get ready to put the work in today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Duration: 1h
Stress points: 64
Z1: -
Z2: -
Z3: 1h
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.
Workouts: 4
Total duration: 3h 14m
Total stress points: 219
Average workout:
Duration 49m
Stress points 55
Z1: 40m
Z2: 29m
Z3: 1h 22m
Z4: 26m
Z5: 14m
Z6: 3m
Duration: 40m
Stress points: 45
Z1: 9m
Z2: 8m
Z3: 7m
Z4: 16m
Z5: -
Z6: -
Welcome back to the 3rd week of the Pebble Pounder! Today, we're going to be continuing our progressive build of time spent at SST, as well as further improve your ability to sustain low cadence for a longer duration. Let's CRUSH it today!
Duration: 38m
Stress points: 41
Z1: 10m
Z2: 15m
Z3: -
Z4: 10m
Z5: 3m
Z6: -
This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.
Duration: 41m
Stress points: 53
Z1: 21m
Z2: 6m
Z3: -
Z4: -
Z5: 11m
Z6: 3m
We're back to working at VO2 Max intensity today, but this time we're aiming for 12min and using a steady state interval again. The plan is to ramp up through the entire VO2 Max range and maintain a high cadence throughout. REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Duration: 1h 15m
Stress points: 80
Z1: -
Z2: -
Z3: 1h 15m
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.
Workouts: 4
Total duration: 3h 35m
Total stress points: 242
Average workout:
Duration 54m
Stress points 61
Z1: 45m
Z2: 14m
Z3: 1h 52m
Z4: 26m
Z5: 8m
Z6: 10m
Duration: 40m
Stress points: 48
Z1: 9m
Z2: 3m
Z3: 14m
Z4: 14m
Z5: -
Z6: -
Welcome to Week 4 of the Pebble Pounder! Today, we're going to further our time spent at SST by doing some over/under intervals. These aren't 'true' over/unders, but rather going from 88% FTP to 95% FTP. We'll also be practicing our big gear work today during the 'over' portion.
Duration: 40m
Stress points: 52
Z1: 9m
Z2: 5m
Z3: 8m
Z4: 12m
Z5: 7m
Z6: -
You know the drill with this type of workout - the bread and butter of any good gravel plan as it works on muscular strength and endurance! We'll also keep the same focus of high torque during the burst efforts to keep it specific to gravel grinding.
Duration: 45m
Stress points: 46
Z1: 27m
Z2: 6m
Z3: -
Z4: -
Z5: 2m
Z6: 10m
Time for another VO2 Max workout! We're going to be using a micro-interval again today, and more specifically 20sec on, 10 sec off, AKA Tabata Intervals. Get ready to put the work in today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Duration: 1h 30m
Stress points: 96
Z1: -
Z2: -
Z3: 1h 30m
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.
Workouts: 4
Total duration: 4h
Total stress points: 267
Average workout:
Duration 1h
Stress points 67
Z1: 43m
Z2: 27m
Z3: 2h
Z4: 35m
Z5: 14m
Z6: 2m
Duration: 45m
Stress points: 55
Z1: 9m
Z2: 5m
Z3: 15m
Z4: 15m
Z5: 2m
Z6: -
Welcome to Week 5 of the Pebble Pounder! This is the last week before next week's regeneration week. Today we're aiming for a full 30min at SST wattages, and will again keep with the theme of incorporating some big gear efforts into the 'over' portion.
Duration: 42m
Stress points: 47
Z1: 10m
Z2: 11m
Z3: -
Z4: 20m
Z5: -
Z6: 2m
Today's workout is all about recovering after a hard effort. Sometimes you need to respond at the base of a climb, close a gap in the paceline, or move around a dropped rider during a gravel event. This requires a hard surge well over threshold, then a steady effort once you're back on the group again. Today will challenge you.
Duration: 48m
Stress points: 53
Z1: 24m
Z2: 12m
Z3: -
Z4: -
Z5: 12m
Z6: -
The final workout of the 5th week of the Pebble Pounder features some more VO2 Max work. Today, we'll be aiming for just a little more VO2 Max time relative to last week, but also incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
Duration: 1h 45m
Stress points: 112
Z1: -
Z2: -
Z3: 1h 45m
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.
Workouts: 4
Total duration: 4h 1m
Total stress points: 234
Average workout:
Duration 1h
Stress points 59
Z1: 57m
Z2: 29m
Z3: 2h 22m
Z4: 1m
Z5: 10m
Z6: 2m
Duration: 33m
Stress points: 14
Z1: 31m
Z2: 2m
Z3: -
Z4: -
Z5: -
Z6: -
Welcome to the 6th and final week of the Pebble Pounder! This week is all about rest, recovery, and regeneration, so today will be very easy and low key. Make sure you respect the power targets and don't overshoot them.
Duration: 30m
Stress points: 30
Z1: 17m
Z2: 6m
Z3: 2m
Z4: -
Z5: 4m
Z6: 1m
This is a great workout to do before your gravel event, or FTP test to 'open' the legs. They are typically performed the day before a big day, and touch each of the energy systems relevant for performance. This should leave you feeling better at the end of the workout than it did in the beginning, and is NOT meant for training purposes.
Duration: 58m
Stress points: 62
Z1: 9m
Z2: 21m
Z3: 20m
Z4: 1m
Z5: 6m
Z6: 1m
This is it! What you've been training for the past 6 weeks towards...The FTP TEST!! We're going to be performing a 20min version of the FTP test today. After the test, Zwift will tell you if your FTP has improved. Good luck!
Duration: 2h
Stress points: 128
Z1: -
Z2: -
Z3: 2h
Z4: -
Z5: -
Z6: -
Today should ideally be done outdoors on your gravel bike. Aim to practice your bike handling skills, navigating around and over obstacles, and getting a feel for how different surfaces react. Otherwise, doing this ride on Zwift in the form of an unstructured endurance ride, or joining a group ride is perfect!.