Team Sonic Triathlete


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Workout overview

Duration: 1h 5m

Stress points: 63

Zone distribution

Z1: 19m

Z2: 38m

Z3: -

Z4: -

Z5: 8m

Z6: -

29%
59%
0%
0%
12%
0%

Author: C.Hui

this is for general preparation, kicking start the training or recovery
15mins warm up,
8 x 4mins steady 1min above FTP hard effort

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Workout overview

Duration: 1h 4m

Stress points: 69

Zone distribution

Z1: 20m

Z2: 21m

Z3: 10m

Z4: -

Z5: 8m

Z6: 5m

31%
33%
16%
0%
13%
8%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
10x30s 110rpm 30s easy,
5mins steady 80%,
8 x 2mins easy 1min above FTP hard effort,
10mins spinning until the end

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Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 26m

Z2: 14m

Z3: 10m

Z4: 5m

Z5: 4m

Z6: 3m

42%
23%
16%
8%
7%
4%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
5mins steady 80% 2mins easy,
5mins steady+ 95% 2mins easy,
2 x 4mins steady 2min above FTP hard effort,
15mins spinning until the end

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 8m

Stress points: 70

Zone distribution

Z1: 26m

Z2: 9m

Z3: 25m

Z4: -

Z5: 6m

Z6: 3m

38%
13%
37%
0%
9%
4%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
4 x 5mins steady 80% 2mins easy,
2 x 1min steady 3mins above FTP hard effort,
10mins spinning until the end

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 10m

Stress points: 80

Zone distribution

Z1: 12m

Z2: 17m

Z3: 23m

Z4: 10m

Z5: 5m

Z6: 3m

18%
25%
33%
14%
7%
4%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
2mins easy,

3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 12m

Stress points: 85

Zone distribution

Z1: 12m

Z2: 13m

Z3: 26m

Z4: 12m

Z5: 6m

Z6: 3m

17%
18%
36%
17%
8%
3%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
1min easy,

3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 24m

Z2: 4m

Z3: 8m

Z4: 3m

Z5: 18m

Z6: 3m

41%
7%
13%
5%
30%
4%

Author: C.Hui

this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins 110% FTP hard effort at 75rpm,
2mins easy,

3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down

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FAQ: How to use custom workouts in Zwift?