2020 Rapha Festive 500


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8min from 35 to 95% FTP2min @ 45% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP5min @ 40% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP30sec @ 40% FTP5min from 60 to 35% FTP
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.

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8min from 35 to 95% FTP2min @ 45% FTP30min free ride5x 3min @ 100% FTP,
3min @ 75% FTP
4min @ 40% FTP6min from 50 to 130% FTP1min @ 25% FTP5min from 60 to 35% FTP
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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 35 to 95% FTP2min @ 45% FTP10min @ 88% FTP4min @ 50% FTP10min free ride4min @ 50% FTP10min @ 88% FTP5min from 60 to 35% FTP
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 35 to 95% FTP2min @ 45% FTP4x 1min @ 80% FTP,
2min @ 70% FTP
1min free ride3min @ 50% FTP4x 1min @ 80% FTP,
2min @ 70% FTP
1min free ride3min @ 50% FTP4x 1min @ 80% FTP,
2min @ 70% FTP
1min free ride5min from 60 to 35% FTP
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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 35 to 95% FTP2min @ 45% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP10sec @ 150% FTP5min @ 40% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP10sec @ 150% FTP5min @ 40% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP5min from 76 to 89% FTP10sec @ 150% FTP5min from 60 to 35% FTP
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 35 to 95% FTP2min @ 45% FTP4x 30sec @ 100% FTP,
2min 30sec @ 70% FTP
1min free ride3min @ 50% FTP4x 20sec @ 110% FTP,
2min 40sec @ 70% FTP
1min free ride3min @ 50% FTP4x 15sec @ 115% FTP,
2min 45sec @ 70% FTP
1min free ride5min from 60 to 35% FTP
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.