Workouts» Spring Training 2024

Spring Training 2024


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Spring Training 2024 »

Longer Workouts

Spring Training 2024» Longer Workouts »

01. Sweet Spot Foundation

7min @ 85rpm, from 50 to 70% FTP
10min @ 90rpm, from 80 to 90% FTP
3min @ 85rpm, 50% FTP
10min @ 90rpm, from 80 to 90% FTP
3min @ 85rpm, 50% FTP
10min @ 90rpm, from 80 to 90% FTP
5min from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP10min @ 90rpm, from 80 to 90% FTP3min @ 85rpm, 50% FTP10min @ 90rpm, from 80 to 90% FTP3min @ 85rpm, 50% FTP10min @ 90rpm, from 80 to 90% FTP5min from 70 to 50% FTP
Workout overview

Duration: 48m

Stress points: 49

Zone distribution

Z1: 12m

Z2: 6m

Z3: 30m

Z4: -

Z5: -

Z6: -

25%
13%
62%
0%
0%
0%

Kick off your preparation for training outdoors with a workout designed to build a solid endurance base. Perfect for getting into the groove of sustained effort.

✓ Available in Zwift View workout More workouts like this

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Spring Training 2024» Longer Workouts »

02. Endurance Escalator

7min @ 85rpm, from 50 to 70% FTP
1x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
8min @ 90rpm, 87% FTP
2min @ 85rpm, 50% FTP
2x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
8min @ 90rpm, 87% FTP
2min @ 85rpm, 50% FTP
3x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
8min @ 90rpm, 87% FTP
5min from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP1x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP8min @ 90rpm, 87% FTP2min @ 85rpm, 50% FTP2x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP8min @ 90rpm, 87% FTP2min @ 85rpm, 50% FTP3x 1min @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP8min @ 90rpm, 87% FTP5min from 70 to 50% FTP
Workout overview

Duration: 49m

Stress points: 56

Zone distribution

Z1: 13m

Z2: 6m

Z3: 24m

Z4: -

Z5: 6m

Z6: -

27%
12%
49%
0%
12%
0%

Challenge yourself with extended sweet spot efforts in this session, designed to escalate your endurance and stamina.

✓ Available in Zwift View workout More workouts like this

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Spring Training 2024» Longer Workouts »

03. Cadence and Cruise

7min @ 85rpm, from 50 to 70% FTP
1min @ 85rpm, from 78 to 80% FTP
1min @ 95rpm, from 80 to 82% FTP
1min @ 85rpm, from 82 to 84% FTP
1min @ 100rpm, from 84 to 86% FTP
1min @ 85rpm, from 86 to 88% FTP
1min @ 105rpm, from 88 to 90% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 85rpm, 91% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, from 80 to 82% FTP
1min @ 95rpm, from 82 to 85% FTP
1min @ 85rpm, from 85 to 87% FTP
1min @ 100rpm, from 87 to 89% FTP
1min @ 85rpm, from 89 to 91% FTP
1min @ 105rpm, from 91 to 93% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 91% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, from 85 to 87% FTP
1min @ 95rpm, from 87 to 90% FTP
1min @ 85rpm, from 90 to 92% FTP
1min @ 100rpm, from 91 to 93% FTP
1min @ 85rpm, from 93 to 95% FTP
1min @ 105rpm, from 92 to 95% FTP
5min @ 85rpm, from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP1min @ 85rpm, from 78 to 80% FTP1min @ 95rpm, from 80 to 82% FTP1min @ 85rpm, from 82 to 84% FTP1min @ 100rpm, from 84 to 86% FTP1min @ 85rpm, from 86 to 88% FTP1min @ 105rpm, from 88 to 90% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 85rpm, 91% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, from 80 to 82% FTP1min @ 95rpm, from 82 to 85% FTP1min @ 85rpm, from 85 to 87% FTP1min @ 100rpm, from 87 to 89% FTP1min @ 85rpm, from 89 to 91% FTP1min @ 105rpm, from 91 to 93% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 91% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, from 85 to 87% FTP1min @ 95rpm, from 87 to 90% FTP1min @ 85rpm, from 90 to 92% FTP1min @ 100rpm, from 91 to 93% FTP1min @ 85rpm, from 93 to 95% FTP1min @ 105rpm, from 92 to 95% FTP5min @ 85rpm, from 70 to 50% FTP
Workout overview

Duration: 48m

Stress points: 51

Zone distribution

Z1: 14m

Z2: 6m

Z3: 12m

Z4: 16m

Z5: -

Z6: -

29%
13%
26%
32%
0%
0%

Embrace the challenge of cadence variations within sweet spot efforts in this session, perfect for enhancing your adaptability and endurance when riding outdoors.

✓ Available in Zwift View workout More workouts like this

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Spring Training 2024» Longer Workouts »

04. Power Surge

7min @ 85rpm, from 50 to 70% FTP
4x 3min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP
3min @ 85rpm, 50% FTP
4x 3min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP
5min from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP4x 3min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP3min @ 85rpm, 50% FTP4x 3min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP5min from 70 to 50% FTP
Workout overview

Duration: 43m

Stress points: 51

Zone distribution

Z1: 9m

Z2: 6m

Z3: 24m

Z4: -

Z5: 4m

Z6: -

21%
14%
56%
0%
9%
0%

Boost your endurance with a mix of steady sweet spot efforts and short, high-intensity power surges in this session. This workout is designed to enhance your ability to handle changes in intensity, critical for preparing to ride outdoors.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Longer Workouts »

05. Endurance Ascent

7min @ 85rpm, from 50 to 70% FTP
10min @ 75rpm, 87% FTP
5min @ 90rpm, from 87 to 100% FTP
3min @ 85rpm, 50% FTP
10min @ 75rpm, 87% FTP
5min @ 90rpm, from 87 to 100% FTP
5min from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP10min @ 75rpm, 87% FTP5min @ 90rpm, from 87 to 100% FTP3min @ 85rpm, 50% FTP10min @ 75rpm, 87% FTP5min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout overview

Duration: 45m

Stress points: 51

Zone distribution

Z1: 9m

Z2: 6m

Z3: 22m

Z4: 8m

Z5: -

Z6: -

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

Challenge yourself with extended hill climb simulations at sweet spot intensity, enhancing your climbing prowess over this session.

✓ Available in Zwift View workout More workouts like this

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Spring Training 2024» Longer Workouts »

06. Sweet Spot Summit

7min @ 85rpm, from 50 to 70% FTP
18min @ 90rpm, from 87 to 100% FTP
4min @ 90rpm, 50% FTP
18min @ 90rpm, from 87 to 100% FTP
5min from 70 to 50% FTP
7min @ 85rpm, from 50 to 70% FTP18min @ 90rpm, from 87 to 100% FTP4min @ 90rpm, 50% FTP18min @ 90rpm, from 87 to 100% FTP5min from 70 to 50% FTP
Workout overview

Duration: 52m

Stress points: 66

Zone distribution

Z1: 10m

Z2: 6m

Z3: 8m

Z4: 28m

Z5: -

Z6: -

19%
12%
16%
53%
0%
0%

The pinnacle of your preparation for riding outdoors training, this session challenges you with even longer intervals to maximize your endurance gains.

✓ Available in Zwift View workout More workouts like this

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Spring Training 2024 »

Shorter Workouts

Spring Training 2024» Shorter Workouts »

01. Sweet Spot Foundation [Lite]

4min @ 85rpm, from 50 to 70% FTP
5min @ 90rpm, from 80 to 90% FTP
3min @ 85rpm, 50% FTP
5min @ 90rpm, from 80 to 90% FTP
3min @ 85rpm, 50% FTP
5min @ 90rpm, from 80 to 90% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP5min @ 90rpm, from 80 to 90% FTP3min @ 85rpm, 50% FTP5min @ 90rpm, from 80 to 90% FTP3min @ 85rpm, 50% FTP5min @ 90rpm, from 80 to 90% FTP4min from 70 to 50% FTP
Workout overview

Duration: 29m

Stress points: 27

Zone distribution

Z1: 10m

Z2: 4m

Z3: 15m

Z4: -

Z5: -

Z6: -

34%
14%
52%
0%
0%
0%

Kick off your preparation for training outdoors with a workout designed to build a solid endurance base. Perfect for getting into the groove of sustained effort.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Shorter Workouts »

02. Endurance Escalator [Lite]

4min @ 85rpm, from 50 to 70% FTP
1x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
4min @ 90rpm, 87% FTP
2min @ 85rpm, 50% FTP
2x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
4min @ 90rpm, 87% FTP
2min @ 85rpm, 50% FTP
3x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP
4min @ 90rpm, 87% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP4min @ 90rpm, 87% FTP2min @ 85rpm, 50% FTP2x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP4min @ 90rpm, 87% FTP2min @ 85rpm, 50% FTP3x 30sec @ 100rpm, 110% FTP,
30sec @ 90rpm, 50% FTP4min @ 90rpm, 87% FTP4min from 70 to 50% FTP
Workout overview

Duration: 30m

Stress points: 31

Zone distribution

Z1: 11m

Z2: 4m

Z3: 12m

Z4: -

Z5: 3m

Z6: -

37%
13%
40%
0%
10%
0%

Challenge yourself with extended sweet spot efforts in this session, designed to escalate your endurance and stamina.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Shorter Workouts »

03. Cadence and Cruise [Lite]

4min @ 85rpm, from 50 to 70% FTP
1min @ 85rpm, from 78 to 80% FTP
1min @ 95rpm, from 80 to 82% FTP
1min @ 85rpm, from 82 to 84% FTP
1min @ 100rpm, from 84 to 86% FTP
1min @ 85rpm, from 86 to 88% FTP
1min @ 105rpm, from 88 to 90% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 85rpm, 91% FTP
1min @ 100rpm, 91% FTP
1min @ 85rpm, 91% FTP
2min @ 85rpm, 50% FTP
1min @ 85rpm, from 85 to 87% FTP
1min @ 95rpm, from 87 to 89% FTP
1min @ 85rpm, from 89 to 91% FTP
1min @ 100rpm, from 91 to 93% FTP
1min @ 85rpm, from 93 to 95% FTP
1min @ 105rpm, from 94 to 97% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP1min @ 85rpm, from 78 to 80% FTP1min @ 95rpm, from 80 to 82% FTP1min @ 85rpm, from 82 to 84% FTP1min @ 100rpm, from 84 to 86% FTP1min @ 85rpm, from 86 to 88% FTP1min @ 105rpm, from 88 to 90% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 85rpm, 91% FTP1min @ 100rpm, 91% FTP1min @ 85rpm, 91% FTP2min @ 85rpm, 50% FTP1min @ 85rpm, from 85 to 87% FTP1min @ 95rpm, from 87 to 89% FTP1min @ 85rpm, from 89 to 91% FTP1min @ 100rpm, from 91 to 93% FTP1min @ 85rpm, from 93 to 95% FTP1min @ 105rpm, from 94 to 97% FTP4min from 70 to 50% FTP
Workout overview

Duration: 29m

Stress points: 31

Zone distribution

Z1: 8m

Z2: 4m

Z3: 8m

Z4: 9m

Z5: -

Z6: -

28%
14%
29%
29%
0%
0%

Embrace the challenge of cadence variations within sweet spot efforts in this session, perfect for enhancing your adaptability and endurance when riding outdoors.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Shorter Workouts »

04. Power Surge [Lite]

4min @ 85rpm, from 50 to 70% FTP
3x 2min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP
3min @ 85rpm, 50% FTP
3x 2min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP3x 2min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP3min @ 85rpm, 50% FTP3x 2min @ 90rpm, 89% FTP,
30sec @ 100rpm, 105% FTP4min from 70 to 50% FTP
Workout overview

Duration: 26m

Stress points: 30

Zone distribution

Z1: 7m

Z2: 4m

Z3: 12m

Z4: -

Z5: 3m

Z6: -

27%
15%
46%
0%
12%
0%

Boost your endurance with a mix of steady sweet spot efforts and short, high-intensity power surges in this session. This workout is designed to enhance your ability to handle changes in intensity, critical for preparing to ride outdoors.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Shorter Workouts »

05. Endurance Ascent [Lite]

4min @ 85rpm, from 50 to 70% FTP
6min @ 75rpm, 87% FTP
3min @ 90rpm, from 87 to 100% FTP
3min @ 85rpm, 50% FTP
6min @ 75rpm, 87% FTP
3min @ 90rpm, from 87 to 100% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP6min @ 75rpm, 87% FTP3min @ 90rpm, from 87 to 100% FTP3min @ 85rpm, 50% FTP6min @ 75rpm, 87% FTP3min @ 90rpm, from 87 to 100% FTP4min from 70 to 50% FTP
Workout overview

Duration: 29m

Stress points: 32

Zone distribution

Z1: 7m

Z2: 4m

Z3: 13m

Z4: 5m

Z5: -

Z6: -

24%
14%
46%
16%
0%
0%

Challenge yourself with extended hill climb simulations at sweet spot intensity, enhancing your climbing prowess over this session.

✓ Available in Zwift View workout More workouts like this

Back to top
Spring Training 2024» Shorter Workouts »

06. Sweet Spot Summit [Lite]

4min @ 85rpm, from 50 to 70% FTP
8min @ 90rpm, from 87 to 100% FTP
4min @ 85rpm, 50% FTP
8min @ 90rpm, from 87 to 100% FTP
4min from 70 to 50% FTP
4min @ 85rpm, from 50 to 70% FTP8min @ 90rpm, from 87 to 100% FTP4min @ 85rpm, 50% FTP8min @ 90rpm, from 87 to 100% FTP4min from 70 to 50% FTP
Workout overview

Duration: 28m

Stress points: 33

Zone distribution

Z1: 8m

Z2: 4m

Z3: 4m

Z4: 12m

Z5: -

Z6: -

29%
14%
13%
44%
0%
0%

The pinnacle of your preparation for riding outdoors training, this session challenges you with even longer intervals to maximize your endurance gains.

✓ Available in Zwift View workout More workouts like this

Back to top