Singletrack Slayer

Plan overview

Weeks: 11

Duration: 6h 18m/week

Stress points: 373/week

Workouts: 71

Total duration: 69h 19m

Total stress points: 4101

Zone distribution

Z1: 22h 55m

Z2: 19h 27m

Z3: 13h 52m

Z4: 9h 39m

Z5: 2h 10m

Z6: 1h 16m

33%
28%
20%
14%
3%
2%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 2

Total duration: 1h 59m

Total stress points: 119

Average workout:

Duration 1h

Stress points 60

Zone distribution

Z1: 39m

Z2: 25m

Z3: 40m

Z4: 14m

Z5: 2m

Z6: -

32%
21%
34%
12%
1%
0%

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

Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 28m

Z2: 2m

Z3: 15m

Z4: 14m

Z5: 2m

Z6: -

46%
3%
25%
23%
3%
0%

Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 5min climbs, with the final 2min being where the gradient and power kicks up.

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Workout overview

Duration: 58m

Stress points: 57

Zone distribution

Z1: 11m

Z2: 23m

Z3: 25m

Z4: -

Z5: -

Z6: -

18%
39%
43%
0%
0%
0%

Another low intensity workout where we focus on leg speed today. The majority of the session is spent within zone 2.

However, we hit some 90sec high cadence efforts during the session. All this then culminates with a steady state zone 3 effort.

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Week 1

Workouts: 8

Total duration: 7h 47m

Total stress points: 443

Average workout:

Duration 58m

Stress points 55

Zone distribution

Z1: 2h 33m

Z2: 2h 17m

Z3: 1h 45m

Z4: 1h 8m

Z5: 3m

Z6: 1m

33%
29%
23%
15%
1%
0%

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

Workout overview

Duration: 1h 9m

Stress points: 71

Zone distribution

Z1: 33m

Z2: 3m

Z3: 16m

Z4: 16m

Z5: 1m

Z6: -

47%
5%
23%
23%
1%
0%

This is the very first session of the Dirt Destroyer, which takes us back to basics and focuses on developing your endurance and aerobic conditioning which are fundamental attributes for anyone looking to train hard, hold their form and perform in a mountain bike event.

We are going to push ourselves right up to our threshold, by completing 6 efforts, split in to two blocks of 3 efforts (85%, 95% and 100% of our FTP). The first effort within each block alternates between your chosen cadence and a low cadence of 65rpm. As the intensity of each effort goes up, the volume goes down!
You're going to need to use a Cadence Sensor to make the most of these workouts

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Workout overview

Duration: 58m

Stress points: 59

Zone distribution

Z1: 11m

Z2: 24m

Z3: 18m

Z4: 5m

Z5: -

Z6: -

19%
42%
31%
9%
0%
0%

This is a low intensity endurance session that focuses on your ability to judge your pacing.

By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback.

This session also serves the purpose of effectively building endurance.

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Workout overview

Duration: 59m 20s

Stress points: 49

Zone distribution

Z1: 19m

Z2: 26m

Z3: 6m

Z4: 8m

Z5: -

Z6: 1m

31%
45%
10%
13%
0%
1%

The ability to accelerate into corners and to be better placed for the start of a climb is an important factor in any MTB race. But quite often these accelerations occur from an already high, steady power.

In this session, we replicate this demand by completing a series of sprints that are preceded by a steady state effort.

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Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 28m

Z2: 2m

Z3: 15m

Z4: 14m

Z5: 2m

Z6: -

46%
3%
25%
23%
3%
0%

Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 5min climbs, with the final 2min being where the gradient and power kicks up.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m

Stress points: 54

Zone distribution

Z1: 11m

Z2: 28m

Z3: 20m

Z4: -

Z5: -

Z6: -

18%
47%
34%
0%
0%
0%

Another low intensity workout where we focus on leg speed today. The majority of the session is spent within zone 2. However, we hit some some 1min high cadence efforts during the session. All this then culminates with a steady state zone 3 effort.

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Workout overview

Duration: 58m

Stress points: 67

Zone distribution

Z1: 24m

Z2: 3m

Z3: 5m

Z4: 25m

Z5: -

Z6: 1m

42%
5%
9%
43%
0%
1%

One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods.

One of the best ways to hit this area of fitness is through structured efforts in ERG mode. You have no choice but to hit the power.

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Workout overview

Duration: 56m

Stress points: 49

Zone distribution

Z1: 6m

Z2: 29m

Z3: 22m

Z4: -

Z5: -

Z6: -

10%
51%
38%
0%
0%
0%

This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, but the power is well under threshold. The body of this workout involves repeated medium intensity efforts ranging in length from 2 to 3min.

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Week 2

Workouts: 7

Total duration: 6h 58m

Total stress points: 438

Average workout:

Duration 1h

Stress points 63

Zone distribution

Z1: 2h 21m

Z2: 1h 25m

Z3: 1h 50m

Z4: 59m

Z5: 11m

Z6: 11m

34%
20%
26%
14%
3%
3%

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

Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 35m

Z2: 3m

Z3: 5m

Z4: 8m

Z5: -

Z6: 9m

59%
5%
8%
13%
0%
14%

Anaerobic efforts are a guaranteed part of MTB riding. They come thick and fast during an off-road ride, often being produced at a low cadence.

To add to the specificity of the workout, the anaerobic efforts are completed immediately after 4min threshold effort.

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Workout overview

Duration: 56m

Stress points: 58

Zone distribution

Z1: 19m

Z2: 7m

Z3: 23m

Z4: 5m

Z5: 1m

Z6: 2m

33%
12%
41%
8%
2%
4%

Today is all about leg speed! You're going to come across situations in racing and training, that require you to produce high cadence and high power. Over the course of 1min, we are going to build cadence from fast, to faster!

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 23m

Z2: 2m

Z3: 21m

Z4: 8m

Z5: 6m

Z6: -

38%
3%
35%
13%
10%
0%

Not every course is made up of gentle long climbs. Sometimes a course consists of rolling, punchy climbs that require large changes in cadence and power.

Generally, the 1st effort is comfortable. But come the 4th and 5th effort, the legs have fatigued. Today we train for the demands of these repeated rolling hills.

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.

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Workout overview

Duration: 58m

Stress points: 51

Zone distribution

Z1: 24m

Z2: 4m

Z3: 28m

Z4: 2m

Z5: -

Z6: -

41%
7%
49%
3%
0%
0%

Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.

Tempo intervals build a foundation of endurance and fatigue resistance.

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Workout overview

Duration: 58m

Stress points: 57

Zone distribution

Z1: 11m

Z2: 23m

Z3: 25m

Z4: -

Z5: -

Z6: -

18%
39%
43%
0%
0%
0%

Another low intensity workout where we focus on leg speed today. The majority of the session is spent within zone 2.

However, we hit some 90sec high cadence efforts during the session. All this then culminates with a steady state zone 3 effort.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 6m

Stress points: 85

Zone distribution

Z1: 20m

Z2: 3m

Z3: 3m

Z4: 36m

Z5: 4m

Z6: -

30%
5%
5%
54%
6%
1%

One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods. Today we break the work up into 2 x 20min block of work.

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Week 3

Workouts: 7

Total duration: 6h 49m

Total stress points: 430

Average workout:

Duration 58m

Stress points 61

Zone distribution

Z1: 2h 1m

Z2: 1h 59m

Z3: 53m

Z4: 1h 24m

Z5: 18m

Z6: 14m

30%
29%
13%
21%
4%
3%

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

Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 12m

Z2: 41m

Z3: 5m

Z4: -

Z5: 2m

Z6: 1m

19%
68%
8%
0%
3%
1%

This is an endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key. The majority of the workout is low intensity, with no residual fatigue expected from such a workout.

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Workout overview

Duration: 57m

Stress points: 67

Zone distribution

Z1: 20m

Z2: 9m

Z3: 3m

Z4: 19m

Z5: -

Z6: 6m

35%
16%
5%
33%
0%
11%

Another high intensity workout today. The stochastic nature of MTB riding requires you to turn the power on and then off in quick succession. Quite often leading into a threshold type of effort. Sustaining threshold power for long periods is a hard workout. Performing micro intervals leading into this effort gives the session another element of specificity.

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Workout overview

Duration: 1h 4m 20s

Stress points: 91

Zone distribution

Z1: 8m

Z2: 14m

Z3: 5m

Z4: 30m

Z5: 1m

Z6: 7m

12%
22%
8%
47%
2%
11%

This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, with the power between hills just under threshold.

The body of this workout involves repeated high intensity efforts ranging in length from 30 to 40sec.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 54m

Stress points: 55

Zone distribution

Z1: 27m

Z2: 9m

Z3: 3m

Z4: 5m

Z5: 10m

Z6: -

50%
17%
6%
9%
19%
0%

High power and high leg speed. This is an important characteristic to possess in MTB riding, along with the ability to repeat these high intensity efforts multiple times.

With a short recovery between intervals today, we are replicating the demands of a high speed performance.

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Workout overview

Duration: 1h 8m

Stress points: 65

Zone distribution

Z1: 15m

Z2: 20m

Z3: 28m

Z4: 4m

Z5: 1m

Z6: -

22%
29%
41%
6%
1%
0%

A low intensity endurance session today focusing on your ability to judge your pacing. By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback.

This session also serves the purpose of effectively building endurance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m

Stress points: 73

Zone distribution

Z1: 18m

Z2: 4m

Z3: 5m

Z4: 26m

Z5: 4m

Z6: 1m

32%
7%
9%
45%
7%
1%

One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods. On the table today is one 30min threshold effort. But we move the intensity around from lower zone 4 to upper zone 4.

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Week 4

Workouts: 7

Total duration: 6h 45m

Total stress points: 367

Average workout:

Duration 58m

Stress points 52

Zone distribution

Z1: 2h 30m

Z2: 2h 18m

Z3: 53m

Z4: 42m

Z5: 9m

Z6: 13m

37%
34%
13%
10%
2%
3%

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

Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 1m

Stress points: 54

Zone distribution

Z1: 34m

Z2: 6m

Z3: 9m

Z4: 11m

Z5: -

Z6: 1m

56%
10%
15%
17%
0%
1%

Quite often when riding loose gravel or dirt, we hit a small hill with some speed, but soon lose this momentum. This results in the need to produce more power at a lower rpm.

Today's session prepares us for such a scenario. Picture yourself hitting the hill with speed, and then grinding over the top.

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Workout overview

Duration: 59m

Stress points: 48

Zone distribution

Z1: 20m

Z2: 27m

Z3: 8m

Z4: 3m

Z5: 1m

Z6: -

33%
46%
14%
5%
2%
1%

Today we are looking for leg speed! Power is not the focus, so with this in mind the "speed" intervals are performed as a 'free-ride' section.

The goal is long sprints with high cadence!

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Workout overview

Duration: 58m 30s

Stress points: 51

Zone distribution

Z1: 6m

Z2: 29m

Z3: 22m

Z4: 3m

Z5: -

Z6: -

10%
49%
37%
4%
0%
0%

This endurance session focuses on replicating the demands of rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, but the power is well under threshold. The body of this workout involves repeated medium intensity efforts ranging in length from 90sec to 3min.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m

Stress points: 65

Zone distribution

Z1: 28m

Z2: 2m

Z3: 5m

Z4: 15m

Z5: 8m

Z6: -

48%
3%
9%
26%
14%
0%

Working to raise your threshold power provides many benefits to your MTB riding. The ability to ride faster and recover quicker are just a couple of these gains.

But when we add the element of leg speed to threshold work, we get another level of MTB specificity to the session.

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Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 30m

Z2: 8m

Z3: -

Z4: 10m

Z5: -

Z6: 12m

50%
13%
0%
17%
0%
20%

Micro intervals are a staple workout for many athlete's. Despite being comprised of multiple, short, high-intensity efforts, micro intervals are a way to target VO2max development. There is a myriad amount of variations possible with micro intervals. In today's session we are performing 30/15's. 30sec hard, followed by 15sec recovery.

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Week 5

Workouts: 7

Total duration: 6h 42m

Total stress points: 396

Average workout:

Duration 57m

Stress points 57

Zone distribution

Z1: 2h 27m

Z2: 1h 21m

Z3: 1h 41m

Z4: 58m

Z5: 10m

Z6: 5m

37%
20%
25%
14%
3%
1%

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

Workout overview

Duration: 57m

Stress points: 61

Zone distribution

Z1: 20m

Z2: 4m

Z3: 21m

Z4: 11m

Z5: -

Z6: 1m

36%
7%
37%
19%
0%
1%

Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibers. SE type work has been a staple session of riders for many years.

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Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 12m

Z2: 41m

Z3: 5m

Z4: -

Z5: 2m

Z6: 1m

19%
68%
8%
0%
3%
1%

An endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key.

The majority of the workout is low intensity, with no residual fatigue expected from such a workout.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 58m 30s

Stress points: 73

Zone distribution

Z1: 27m

Z2: 2m

Z3: 3m

Z4: 24m

Z5: 1m

Z6: 2m

46%
3%
5%
41%
2%
3%

Another threshold focused session that adds an element of MTB specificity.

The main set of intervals consist of 7min descending threshold efforts that are preceded by a high intensity 30sec effort. This session closely reflects the demands you will face in a cross country race, with a hard start or surge at the beginning of a long, sustained effort.

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Workout overview

Duration: 59m

Stress points: 63

Zone distribution

Z1: 19m

Z2: 7m

Z3: 23m

Z4: 5m

Z5: 6m

Z6: -

32%
11%
40%
8%
9%
0%

Today is all about leg speed! You're going to come across situations in racing and training, that require you to produce high cadence and high power.

Over the course of 90sec, we are going to build cadence from fast, to faster!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 59m 20s

Stress points: 55

Zone distribution

Z1: 24m

Z2: 4m

Z3: 28m

Z4: 2m

Z5: -

Z6: 1m

40%
7%
47%
3%
0%
2%

Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power. With the constant high power, the body is forced to process the lactate produced from the above threshold surges.

An effective session, without the lung burning effect of a sustained threshold effort.

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 24m

Z2: 2m

Z3: 16m

Z4: 16m

Z5: 2m

Z6: -

40%
3%
27%
27%
3%
0%

Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 7min climbs, with the final 3min being where the gradient and power kicks up.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 7

Total duration: 6h 46m

Total stress points: 401

Average workout:

Duration 58m

Stress points 57

Zone distribution

Z1: 2h 10m

Z2: 1h 58m

Z3: 1h 22m

Z4: 58m

Z5: 11m

Z6: 7m

32%
29%
20%
14%
3%
2%

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

Workout overview

Duration: 54m

Stress points: 45

Zone distribution

Z1: 31m

Z2: 2m

Z3: 15m

Z4: 6m

Z5: -

Z6: -

57%
4%
28%
11%
0%
0%

When we complete short steep climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers. With this in mind, it's important that our training meets the demands of this movement. Today we are performing a range of short, lower cadence intervals at a range of high intensity.

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 3m

Stress points: 78

Zone distribution

Z1: 17m

Z2: 14m

Z3: 13m

Z4: 12m

Z5: 4m

Z6: 3m

26%
22%
21%
19%
6%
5%

Another threshold focused session that adds an element of MTB specificity. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period of time at and above threshold.

Much like an MTB race, you will be required to produce high power with little recovery.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m

Stress points: 63

Zone distribution

Z1: 11m

Z2: 26m

Z3: 21m

Z4: 4m

Z5: -

Z6: -

17%
42%
34%
6%
0%
0%

A low intensity endurance session today focusing on your ability to judge your pacing.

By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback. This session also serves the purpose of effectively building endurance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 59m

Stress points: 72

Zone distribution

Z1: 21m

Z2: 4m

Z3: -

Z4: 29m

Z5: 1m

Z6: 4m

35%
6%
0%
50%
2%
7%

One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods.

In this session we ride just under threshold, but with multiple surges into zone 6, the lactate will accumulate.

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 19m

Z2: 7m

Z3: 24m

Z4: 6m

Z5: 6m

Z6: -

31%
11%
40%
9%
9%
0%

Today is all about leg speed! You're going to come across situations in racing and training, that require you to produce high cadence and high power.

Over the course of 105sec, we are going to build cadence from fast, to faster!

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Week 7

Workouts: 7

Total duration: 6h 58m

Total stress points: 403

Average workout:

Duration 1h

Stress points 58

Zone distribution

Z1: 2h 24m

Z2: 2h 3m

Z3: 1h 24m

Z4: 43m

Z5: 18m

Z6: 5m

34%
30%
20%
10%
4%
1%

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

Workout overview

Duration: 1h 3m

Stress points: 75

Zone distribution

Z1: 34m

Z2: 5m

Z3: -

Z4: 12m

Z5: 12m

Z6: 1m

53%
8%
0%
19%
19%
1%

Working beyond your threshold point will result in the accumulation of lactate and you will fatigue very quickly.

For a MTB rider, raising the power you can produce at this threshold is of paramount importance.

This supra-threshold session of 4x 5 minutes will have you working at just above your anaerobic threshold power.

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Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 12m

Z2: 41m

Z3: 5m

Z4: -

Z5: 2m

Z6: 1m

19%
68%
8%
0%
3%
1%

An endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key.

The majority of the workout is low intensity, with no residual fatigue expected from such a workout.

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Workout overview

Duration: 1h 2m

Stress points: 62

Zone distribution

Z1: 21m

Z2: 17m

Z3: 3m

Z4: 17m

Z5: 4m

Z6: -

34%
28%
5%
27%
6%
0%

MTB riding often requires you to fight for position before exploding out of the corners. This effort requires a sustained power before accelerating well above threshold.

Over a flat course you will have to perform these accelerations at a high cadence, adding another element to your performance.

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Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 20m

Z2: 8m

Z3: 30m

Z4: 2m

Z5: -

Z6: -

33%
13%
50%
3%
0%
0%

Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.

Tempo intervals build a foundation of endurance and fatigue resistance.

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Workout overview

Duration: 1h 1m

Stress points: 64

Zone distribution

Z1: 16m

Z2: 23m

Z3: 13m

Z4: 10m

Z5: -

Z6: -

26%
37%
20%
16%
0%
0%

When we complete short steep climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers. With this in mind, it's important that our training meets the demands of this movement.

Today we are performing lower cadence intervals but with power just above threshold.

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Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

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Workout overview

Duration: 1h 4m

Stress points: 68

Zone distribution

Z1: 20m

Z2: 8m

Z3: 30m

Z4: 2m

Z5: -

Z6: 4m

31%
13%
46%
3%
0%
6%

Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power. With the constant high power, the body is forced to process the lactate produced from the above threshold surges.

An effective session, without the lung burning effect of a sustained threshold effort.

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Week 8

Workouts: 7

Total duration: 7h

Total stress points: 453

Average workout:

Duration 1h

Stress points 65

Zone distribution

Z1: 2h 5m

Z2: 1h 36m

Z3: 1h 41m

Z4: 1h 4m

Z5: 24m

Z6: 9m

30%
23%
24%
15%
6%
2%

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

Workout overview

Duration: 1h 3m 40s

Stress points: 79

Zone distribution

Z1: 34m

Z2: 5m

Z3: -

Z4: 10m

Z5: 12m

Z6: 3m

53%
8%
0%
16%
19%
5%

For a MTB rider, raising the power you can produce at threshold is of paramount importance.

This supra-threshold session of 4x 5 minutes will have you working at just above your anaerobic threshold power. But be prepared for the sting in the tail! The effort is completed with a low cadence, high power burst. This is just like what you would experience when powering over a steep dirt hill.

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training, we are stimulating your type I muscle fibers (slow twitch).

Spending time in Zone 2 is absolutely essential to improving performance.

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Workout overview

Duration: 1h 1m

Stress points: 76

Zone distribution

Z1: 20m

Z2: 11m

Z3: 5m

Z4: 18m

Z5: 7m

Z6: -

33%
18%
8%
30%
11%
0%

Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one-off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m

Stress points: 65

Zone distribution

Z1: 8m

Z2: 5m

Z3: 41m

Z4: 8m

Z5: -

Z6: -

13%
8%
66%
12%
0%
0%

Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.

Tempo intervals build a foundation of endurance and fatigue resistance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt, meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 4m

Stress points: 81

Zone distribution

Z1: 23m

Z2: 4m

Z3: 10m

Z4: 22m

Z5: 5m

Z6: -

36%
6%
16%
34%
8%
1%

One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below, or ideally, just above threshold for extended periods.

In this session, we complete short threshold intervals with only a brief recovery period. This allows for more time spent at threshold than a continuous effort, but with similar lactate levels.

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Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 9m

Z2: 6m

Z3: 36m

Z4: 5m

Z5: -

Z6: 5m

15%
9%
59%
9%
0%
9%

Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power.

With the constant high power, the body is forced to process the lactate produced from the above threshold surges.

We mix up the tempo work with some long anaerobic efforts for an added stress.

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Week 9

Workouts: 7

Total duration: 6h 49m

Total stress points: 393

Average workout:

Duration 58m

Stress points 56

Zone distribution

Z1: 2h 13m

Z2: 2h 26m

Z3: 58m

Z4: 52m

Z5: 10m

Z6: 9m

33%
36%
14%
13%
2%
2%

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

Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 12m

Z2: 41m

Z3: 5m

Z4: -

Z5: 2m

Z6: 1m

19%
68%
8%
0%
3%
1%

An endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key.

The majority of the workout is low intensity, with no residual fatigue expected from such a workout.

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Workout overview

Duration: 1h 0m 30s

Stress points: 70

Zone distribution

Z1: 29m

Z2: 5m

Z3: 4m

Z4: 18m

Z5: -

Z6: 5m

47%
8%
7%
30%
0%
9%

Sometimes you need to go deep to get the better position! MTB riding requires fast starts, and high power afterwards to stay at the front.

This workout will have you replicating the demands of going well outside your comfort zone, and then you still have to keep going!

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Workout overview

Duration: 57m

Stress points: 70

Zone distribution

Z1: 16m

Z2: 14m

Z3: 5m

Z4: 17m

Z5: 5m

Z6: -

28%
25%
9%
30%
9%
0%

Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 59m 15s

Stress points: 73

Zone distribution

Z1: 19m

Z2: 7m

Z3: 12m

Z4: 16m

Z5: 3m

Z6: 3m

31%
11%
20%
27%
5%
5%

MTB racing places the rider under some extreme circumstances. High power with low cadence, and long threshold efforts are just some examples of what you will experience racing.

This is a race-simulation session, with intervals that are representative of a race, that also works on your threshold power. So not only will you get a taste of racing, but you will get a good training benefit too.

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Workout overview

Duration: 1h 4m

Stress points: 55

Zone distribution

Z1: 27m

Z2: 14m

Z3: 23m

Z4: -

Z5: -

Z6: 1m

41%
22%
36%
0%
0%
1%

pedaling off-road is characterised by a lower cadence and a higher force production. Producing power efficiently in this high force, low cadence fashion puts specific demands on the muscles and neuromuscular recruitment.

In this session we hit this area by completing 3 sets of 3min efforts at a low rpm.

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training we are stimulating your type I muscle fibers (slow twitch).

Spending time in Zone 2 is absolutely essential to improving performance.

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Week 10

Workouts: 5

Total duration: 4h 46m

Total stress points: 258

Average workout:

Duration 57m

Stress points 52

Zone distribution

Z1: 1h 32m

Z2: 1h 38m

Z3: 45m

Z4: 36m

Z5: 14m

Z6: 1m

32%
34%
16%
13%
5%
0%

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

Workout overview

Duration: 59m 30s

Stress points: 65

Zone distribution

Z1: 30m

Z2: 2m

Z3: 5m

Z4: 13m

Z5: 10m

Z6: -

50%
3%
8%
22%
17%
0%

The demands of MTB riding will often require you to be at your limit, but then find some more! Welcome to supra-threshold into VO2!

The focus today is on your VO2 work, but we perform this under the stress of starting from a threshold level.

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Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 12m

Z2: 41m

Z3: 5m

Z4: -

Z5: 2m

Z6: 1m

19%
68%
8%
0%
3%
1%

An endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key.

The majority of the workout is low intensity, with no residual fatigue expected from such a workout.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h 2m

Stress points: 64

Zone distribution

Z1: 19m

Z2: 2m

Z3: 26m

Z4: 14m

Z5: 1m

Z6: -

31%
3%
42%
23%
2%
0%

Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.

In this workout we move around tempo intensity, but with dramatic changes in target cadence.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 56m 20s

Stress points: 50

Zone distribution

Z1: 10m

Z2: 31m

Z3: 5m

Z4: 9m

Z5: 1m

Z6: -

17%
55%
9%
16%
2%
1%

This workout aims to activate the fast twitch muscles and prepare body and mind for race-pace efforts. Commonly referred to as "opening up the legs” to avoid feeling stale on race day.

This session is generally performed the day before race-day, and after having an easy day or two.

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