Team Sonic Triathlete


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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 15m

Z2: 9m

Z3: 20m

Z4: 16m

Z5: -

Z6: -

25%
15%
33%
27%
0%
0%

Author: C.Hui

20mins warm up
20mins steady effort at 80rpm
2 x 8mins steady+ effort at 75rpm, 2 mins easy

This is an hour of turbo session with 20mins warm up ramp up to 20mins steady state at 80% FTP then two 8mins strong effort at 95% of FTP

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Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 14m

Z2: 6m

Z3: 20m

Z4: 20m

Z5: -

Z6: -

23%
10%
33%
33%
0%
0%

Author: C.Hui

20mins warm up
20mins steady at 80rpm
20mins strong at 75rpm

this is a stronger version of 20mins tempo; first start with 20mins warm up then 20mins steady state at 80% FTP then 20mins hard tempo at 95% FTP almost like a FTP test.

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Workout overview

Duration: 2h 20m

Stress points: 133

Zone distribution

Z1: 46m

Z2: 6m

Z3: 1h 5m

Z4: 23m

Z5: -

Z6: -

33%
4%
46%
16%
0%
0%

Author: C.Hui

10mins WU,
5x30s L 30s R single leg,
10x30s 110rpm 30s easy,
6x3mins big ring 60rpm 2mins easy,
15mins L3 steady 90rpm 5mins easy,
15mins L3 steady 85rpm 5mins easy,
15mins L3 steady 80rpm 5mins easy,
15mins L3 steady 75rpm 5mins easy,
10mins CD

this is set of 15mins steady stateat 85% FTP as an alternative of 2hours weekend ride.
It will first start with 10mins warm up and some single leg drill to practice your full pedal stroke, then 10 high cadence pre-set to bump up your heart rate and bring up your legs before the main set.

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FAQ: How to use custom workouts in Zwift?