Pebble Pounder

Plan overview

Weeks: 7

Duration: 3h 2m/week

Stress points: 199/week

Workouts: 26

Total duration: 21h 13m

Total stress points: 1393

Zone distribution

Z1: 4h 30m

Z2: 2h 44m

Z3: 9h 41m

Z4: 2h 33m

Z5: 1h 18m

Z6: 26m

21%
13%
46%
12%
6%
2%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 2

Total duration: 1h 10m

Total stress points: 82

Average workout:

Duration 35m

Stress points 41

Zone distribution

Z1: 18m

Z2: 14m

Z3: 8m

Z4: 23m

Z5: 7m

Z6: -

25%
20%
12%
32%
10%
0%

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

Workout overview

Duration: 35m

Stress points: 45

Zone distribution

Z1: 9m

Z2: 5m

Z3: 4m

Z4: 12m

Z5: 6m

Z6: -

25%
13%
11%
34%
16%
0%

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.

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Workout overview

Duration: 35m

Stress points: 37

Zone distribution

Z1: 9m

Z2: 10m

Z3: 4m

Z4: 11m

Z5: 2m

Z6: -

25%
28%
12%
31%
4%
0%

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!

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Week 1

Workouts: 4

Total duration: 2h 23m

Total stress points: 162

Average workout:

Duration 36m

Stress points 41

Zone distribution

Z1: 27m

Z2: 30m

Z3: 49m

Z4: 20m

Z5: 17m

Z6: -

19%
21%
34%
14%
12%
0%

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

Workout overview

Duration: 30m

Stress points: 31

Zone distribution

Z1: 6m

Z2: 10m

Z3: -

Z4: 12m

Z5: 2m

Z6: -

22%
34%
0%
40%
5%
0%

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).

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Workout overview

Duration: 30m

Stress points: 36

Zone distribution

Z1: 9m

Z2: 5m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: -

30%
16%
13%
27%
15%
0%

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.

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Workout overview

Duration: 38m

Stress points: 47

Zone distribution

Z1: 12m

Z2: 15m

Z3: -

Z4: -

Z5: 11m

Z6: -

31%
40%
0%
0%
28%
1%

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.

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Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: -

Z2: -

Z3: 45m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

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Week 2

Workouts: 4

Total duration: 2h 50m

Total stress points: 187

Average workout:

Duration 43m

Stress points 47

Zone distribution

Z1: 42m

Z2: 21m

Z3: 1h 8m

Z4: 23m

Z5: 9m

Z6: 8m

24%
12%
40%
13%
5%
5%

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

Workout overview

Duration: 35m

Stress points: 45

Zone distribution

Z1: 9m

Z2: 5m

Z3: 4m

Z4: 12m

Z5: 6m

Z6: -

25%
13%
11%
34%
16%
0%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Stress points: 37

Zone distribution

Z1: 9m

Z2: 10m

Z3: 4m

Z4: 11m

Z5: 2m

Z6: -

25%
28%
12%
31%
4%
0%

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!

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Workout overview

Duration: 40m

Stress points: 41

Zone distribution

Z1: 24m

Z2: 6m

Z3: -

Z4: -

Z5: 2m

Z6: 8m

60%
16%
0%
0%
4%
21%

For our 3rd, and final workout of week 2, 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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: -

Z2: -

Z3: 1h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

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Week 3

Workouts: 4

Total duration: 3h 14m

Total stress points: 219

Average workout:

Duration 49m

Stress points 55

Zone distribution

Z1: 40m

Z2: 29m

Z3: 1h 22m

Z4: 26m

Z5: 14m

Z6: 3m

20%
15%
42%
13%
7%
2%

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

Workout overview

Duration: 40m

Stress points: 45

Zone distribution

Z1: 9m

Z2: 8m

Z3: 7m

Z4: 16m

Z5: -

Z6: -

22%
20%
18%
39%
0%
0%

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!

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Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 10m

Z5: 3m

Z6: -

26%
39%
0%
26%
8%
1%

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.

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Workout overview

Duration: 41m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 6m

Z3: -

Z4: -

Z5: 11m

Z6: 3m

51%
15%
0%
0%
27%
7%

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.

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Workout overview

Duration: 1h 15m

Stress points: 80

Zone distribution

Z1: -

Z2: -

Z3: 1h 15m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 4

Total duration: 3h 35m

Total stress points: 242

Average workout:

Duration 54m

Stress points 61

Zone distribution

Z1: 45m

Z2: 14m

Z3: 1h 52m

Z4: 26m

Z5: 8m

Z6: 10m

21%
7%
52%
12%
4%
5%

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

Workout overview

Duration: 40m

Stress points: 48

Zone distribution

Z1: 9m

Z2: 3m

Z3: 14m

Z4: 14m

Z5: -

Z6: -

22%
8%
35%
35%
0%
0%

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.

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Workout overview

Duration: 40m

Stress points: 52

Zone distribution

Z1: 9m

Z2: 5m

Z3: 8m

Z4: 12m

Z5: 7m

Z6: -

22%
12%
20%
30%
16%
0%

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.

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Workout overview

Duration: 45m

Stress points: 46

Zone distribution

Z1: 27m

Z2: 6m

Z3: -

Z4: -

Z5: 2m

Z6: 10m

60%
14%
0%
0%
3%
23%

Another week, 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. However, we're going to up the ante this week and aim for an extra minute with each interval. 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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 4

Total duration: 4h

Total stress points: 267

Average workout:

Duration 1h

Stress points 67

Zone distribution

Z1: 43m

Z2: 27m

Z3: 2h

Z4: 35m

Z5: 14m

Z6: 2m

18%
11%
50%
14%
6%
1%

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

Workout overview

Duration: 45m

Stress points: 55

Zone distribution

Z1: 9m

Z2: 5m

Z3: 15m

Z4: 15m

Z5: 2m

Z6: -

20%
10%
33%
33%
3%
0%

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.

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Workout overview

Duration: 42m

Stress points: 47

Zone distribution

Z1: 10m

Z2: 11m

Z3: -

Z4: 20m

Z5: -

Z6: 2m

23%
26%
0%
46%
0%
4%

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.

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Workout overview

Duration: 48m

Stress points: 53

Zone distribution

Z1: 24m

Z2: 12m

Z3: -

Z4: -

Z5: 12m

Z6: -

50%
24%
0%
0%
25%
1%

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 45m

Stress points: 112

Zone distribution

Z1: -

Z2: -

Z3: 1h 45m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 4

Total duration: 4h 1m

Total stress points: 234

Average workout:

Duration 1h

Stress points 59

Zone distribution

Z1: 57m

Z2: 29m

Z3: 2h 22m

Z4: 1m

Z5: 10m

Z6: 2m

24%
12%
59%
0%
4%
1%

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

Workout overview

Duration: 33m

Stress points: 14

Zone distribution

Z1: 31m

Z2: 2m

Z3: -

Z4: -

Z5: -

Z6: -

94%
6%
0%
0%
0%
0%

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.

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Workout overview

Duration: 30m

Stress points: 30

Zone distribution

Z1: 17m

Z2: 6m

Z3: 2m

Z4: -

Z5: 4m

Z6: 1m

57%
21%
5%
0%
13%
3%

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.

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Workout overview

Duration: 58m

Stress points: 62

Zone distribution

Z1: 9m

Z2: 21m

Z3: 20m

Z4: 1m

Z5: 6m

Z6: 1m

16%
35%
34%
2%
10%
2%

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!

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Workout overview

Duration: 2h

Stress points: 128

Zone distribution

Z1: -

Z2: -

Z3: 2h

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

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!.

✓ Available in Zwift View workout More workouts like this