Rapha Festive 2020


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

Workout overview

Duration: 50m 30s

Stress points: 57

Zone distribution

Z1: 16m

Z2: 8m

Z3: 9m

Z4: 17m

Z5: 1m

Z6: -

31%
15%
18%
34%
2%
0%

Today's workout, '2004' is the first in a series of 6 workouts designed to help you prepare for Rapha's Festive 500 Challenge - 500km in eight days.

Rapha was founded in 2004.

You will complete 2 x 15 minute blocks, each containing a 10 minute ramped effort, followed by a short block of 'Over-Unders' where we tip above and under your threshold before a big 30 second push at the end. You will spend a lot of time during todays session just below your threshold power, with a small amount above your FTP - an efficient way to help improve your endurance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 26m

Stress points: 97

Zone distribution

Z1: 16m

Z2: 18m

Z3: 33m

Z4: 17m

Z5: 1m

Z6: 1m

19%
21%
38%
20%
1%
1%

In today's workout, you will complete a 15 minute 'Free Ride', 5 x short blocks of Threshold (Zone 4) before finishing with a ramped effort right up to Zone 6.

Rapha Cycling Club (RCC) was founded in 2015.

This is a really varied workout to keep your mind engaged and body working hard. The key block is the 15 minute free ride - will you push hard, or take it steady? Your answer should depend on how much you want the Festive 500? If you want it - go hard, to give yourself a big training stress in this final workout.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 53m

Stress points: 53

Zone distribution

Z1: 18m

Z2: 2m

Z3: 32m

Z4: 1m

Z5: -

Z6: -

35%
4%
60%
1%
0%
0%

In today's workout, you will complete 3 x 10 minute blocks of effort. The first and third block are at 88% of FTP (top-end of Zone 3), with the middle block a Free Ride, so you can ride as hard or easy as you like (target being to complete another Zone 3 block).

This is another purist way to develop your endurance - no free wheeling and consistent muscle tension.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 16m

Z2: 26m

Z3: 17m

Z4: 1m

Z5: -

Z6: -

27%
44%
28%
1%
0%
0%

In today's workout, you will complete 3 x 12 minute blocks of 'Tempo - Endurance' - this should feel nice and comfortable as you alternate between Zone 2 and Zone 3.

At the end of each 12 minute block, there is a 1 minute 'free ride' - depending on your current level of fitness, you can either drop the hammer and give it your max effort, or take some extra recovery. Today's workout is one of the purest type of endurance workouts there is - no nonsense, keeping the chain tight and getting it done.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 10m 30s

Stress points: 70

Zone distribution

Z1: 20m

Z2: 2m

Z3: 47m

Z4: 1m

Z5: -

Z6: 1m

29%
3%
66%
1%
0%
1%

In today's workout, you will complete 3 x 15 minute blocks of Tempo, made up of short ramps (lower through to upper Zone 3) to offer some variety to the effort! Remember, Fun is Fast!

At the end of each block, you will complete a 10 second sprint, just to keep in touch with your top end - you don't want to become too one dimensional.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 16m

Z2: 34m

Z3: 5m

Z4: 3m

Z5: 2m

Z6: -

27%
56%
8%
4%
4%
0%

In today's workout, you will complete 3 x 12 minute blocks of Zone 3, with some surges thrown in for good measure! The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block increase in intensity, but decrease in duration;
Block 1 - 100% of FTP for 30 seconds,
Block 2 - 110% of FTP for 20 seconds,
Block 3 - 115% of FTP for 15 seconds.

At the end of each 12 minute block, there is a 1 minute 'Free Ride' - depending on your current level of fitness, you can either drop the hammer and give it your max effort, or take some extra recovery. The significant volume of Tempo riding, coupled with the surges will help develop your endurance.

✓ Available in Zwift View workout More workouts like this