10min from 45 to 65% FTP5x 1min @ 80% FTP,
1min @ 55% FTP
4min @ 75% FTP40sec @ 80% FTP40sec @ 90% FTP40sec @ 100% FTP1min @ 55% FTP40sec @ 80% FTP40sec @ 90% FTP40sec @ 100% FTP1min @ 55% FTP40sec @ 80% FTP40sec @ 90% FTP40sec @ 100% FTP1min @ 55% FTP40sec @ 80% FTP40sec @ 90% FTP40sec @ 100% FTP1min @ 55% FTP4min @ 75% FTP4x 2min @ 100% FTP,
1min @ 55% FTP
8min from 55 to 45% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 29m

Z2: 11m

Z3: 8m

Z4: 13m

Z5: -

Z6: -

48%
18%
13%
22%
0%
0%

This workout is designed to give you a solid deposit while working a bit on RPM's and giving you some time in the all important "threshold zone". On the side of higher RPM's here would be advised as staying on top of your gearing for the 100% of threshold efforts will be helpful. If you are reaching a bit for those higher RPM's use the recovery periods to get back in your comfort zone, RPM wise.

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7min from 45 to 65% FTP4x 1min @ 80% FTP,
1min @ 55% FTP
4min @ 50% FTP40sec @ 85% FTP40sec @ 95% FTP40sec @ 105% FTP1min @ 55% FTP40sec @ 85% FTP40sec @ 95% FTP40sec @ 105% FTP1min @ 55% FTP40sec @ 85% FTP40sec @ 95% FTP40sec @ 105% FTP1min @ 55% FTP40sec @ 85% FTP40sec @ 95% FTP40sec @ 105% FTP1min @ 55% FTP40sec @ 85% FTP40sec @ 95% FTP40sec @ 105% FTP1min @ 55% FTP4min @ 50% FTP5x 2min @ 100% FTP,
1min @ 55% FTP
7min from 55 to 45% FTP
Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 34m

Z2: 2m

Z3: 7m

Z4: 13m

Z5: 3m

Z6: -

57%
3%
12%
22%
6%
0%

Todays effort is going to be a little into the threshold zone, but nothing too crazy. Broken up into rounds even with some building built in, all in all a very tame workout in that FTP effort. Warm up 7 minutes super easy and then 10 minutes of 1 minute build to fast rpm's into 1 minute easy rpm.
5 minutes easy into 2 rounds of 4x2 minutes building from to threshold effort (80-100%FTP build) then 2nd round straight at Threshold with 2 minutes between.

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7min from 45 to 65% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 50% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 50% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 50% FTP20sec @ 80% FTP20sec @ 90% FTP20sec @ 100% FTP1min @ 50% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 110% FTP1min @ 50% FTP20sec @ 100% FTP20sec @ 110% FTP20sec @ 120% FTP1min @ 50% FTP4min @ 55% FTP8min @ 95% FTP4min @ 55% FTP6min @ 100% FTP4min @ 55% FTP4min @ 105% FTP5min from 55 to 45% FTP
Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 28m

Z2: 5m

Z3: 3m

Z4: 19m

Z5: 5m

Z6: -

47%
8%
6%
31%
8%
1%

In gravel racing I find there is often much more time above the 80-85% of FTP zone than road racing, and with that also a lot of time at or above threshold. Steeper climbs, softer road surface, and more time spent riding alone are all reasons your watts may sneak up into this zone.

This workout will give us some good solid work in that zone and help us find some comfort inside the pain that is found at your "FTP". A total of near 30 minutes there today, so take care of yourself with lots of good hydration and snacks if necessary.

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10min @ 85rpm, from 48 to 95% FTP1min 50sec @ 85rpm, 54% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min @ 85rpm, 55% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min @ 85rpm, 55% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min from 65 to 45% FTP
Workout overview

Duration: 47m 50s

Stress points: 65

Zone distribution

Z1: 12m

Z2: 4m

Z3: 12m

Z4: 10m

Z5: 9m

Z6: -

26%
9%
25%
21%
19%
0%

Today's intervals are designed to increase your body's ability to buffer lactic acid and increase lactate tolerance. The intervals themselves are 3, 3min intervals, starting off 'at' FTP, then going up to zone 5 (over), and finishing at zone 3 (under). So, these are 'at' over/under intervals more specifically :-)

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8min from 55 to 70% FTP3x 1min @ 110% FTP,
2min @ 55% FTP
2min @ 55% FTP1min @ 90% FTP8min @ 80% FTP1min @ 90% FTP3min @ 55% FTP1min @ 90% FTP8min @ 80% FTP1min @ 90% FTP3min @ 55% FTP1min @ 90% FTP8min @ 80% FTP1min @ 90% FTP5min from 65 to 50% FTP
Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 20m

Z2: 7m

Z3: 24m

Z4: 6m

Z5: 3m

Z6: -

33%
12%
40%
10%
5%
0%

The world-record holder of the bike in the Ironman World Championships, Wurf stepped in to fill a vacant roster spot in 2020 and instantly impressed. The Aussie put in some towering support ride performances, with his return to road cycling culminating in a grand tour appearance at the Vuelta. He provides fantastic experience and is a great presence within the team.

Do you want to build a big engine? Today we are here to teach you how Cam built his. This workout has a main set of 3 x 10 min threshold efforts, but to shake things up you will be doing the 1st and 10th minute at a higher effort.

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5min from 45 to 75% FTP5x 30sec @ 65% FTP,
30sec @ 89% FTP
3min @ 50% FTP30sec @ 110% FTP4x 1min @ 92% FTP,
1min @ 97% FTP
2min @ 50% FTP30sec @ 110% FTP4x 1min @ 92% FTP,
1min @ 97% FTP
2min @ 50% FTP30sec @ 110% FTP4x 1min @ 92% FTP,
1min @ 97% FTP
2min @ 50% FTP10min from 75 to 45% FTP
Workout overview

Duration: 54m 30s

Stress points: 62

Zone distribution

Z1: 17m

Z2: 10m

Z3: 3m

Z4: 24m

Z5: 2m

Z6: -

30%
18%
5%
44%
3%
0%

Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

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3min from 45 to 60% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP8min from 91 to 105% FTP2min @ 50% FTP8min from 105 to 91% FTP2min @ 50% FTP8min from 91 to 105% FTP2min @ 50% FTP8min from 105 to 91% FTP5min from 75 to 45% FTP
Workout overview

Duration: 59m

Stress points: 77

Zone distribution

Z1: 16m

Z2: 5m

Z3: 1m

Z4: 36m

Z5: 1m

Z6: -

28%
8%
2%
61%
2%
0%

Today's session consists of moderate duration cruise intervals. Cruise intervals are performed within Zone 4.However we are changing the target power throughout the effort. Some intervals increase, while others decrease in target power. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.

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5min from 25 to 60% FTP5min @ 90rpm, 60% FTP3min @ 100rpm, 75% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 90% FTP2min @ 85rpm, 67% FTP10min @ 75rpm, 90% FTP2min @ 85rpm, 67% FTP3min 20sec @ 90rpm, 90% FTP3min 20sec @ 105rpm, 90% FTP3min 20sec @ 90rpm, 90% FTP2min @ 85rpm, 67% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP2min @ 85rpm, 55% FTP5min @ 90rpm, 95% FTP5min @ 90rpm, 85% FTP2min @ 85rpm, 67% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP4min 15sec from 60 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 110

Zone distribution

Z1: 15m

Z2: 16m

Z3: 13m

Z4: 44m

Z5: -

Z6: 2m

17%
18%
14%
49%
0%
3%

This workout improves your ability to deal with lactate and stay cool under pressure, AKA "Cool as a cucumber."

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10min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP10min @ 90rpm, 90% FTP4min @ 85rpm, 55% FTP10min @ 80rpm, 90% FTP4min @ 85rpm, 55% FTP2min @ 90rpm, 90% FTP1min @ 70rpm, 90% FTP2min @ 90rpm, 90% FTP1min @ 70rpm, 90% FTP4min @ 100rpm, 90% FTP7min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 26m

Z2: 3m

Z3: -

Z4: 31m

Z5: 1m

Z6: -

43%
5%
0%
51%
2%
0%

Named after the number 90 in Croatian, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Halvfems (90 in Danish) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the easiest of these three challenging workouts today...

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5min from 40 to 65% FTP5min @ 95rpm, 65% FTP3min @ 100rpm, 80% FTP2min @ 85rpm, 55% FTP2x 8min @ 75rpm, 93% FTP,
2min @ 100rpm, 88% FTP
3min @ 85rpm, 65% FTP5x 2min @ 90rpm, 93% FTP,
2min @ 70rpm, 88% FTP
2min @ 45% FTP
Workout overview

Duration: 1h

Stress points: 72

Zone distribution

Z1: 8m

Z2: 9m

Z3: 17m

Z4: 26m

Z5: -

Z6: -

13%
15%
28%
43%
0%
0%

One of the most challenging workouts in the plan, this is designed to help you achieve your best - the Exemplary version of yourself!

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3min from 35 to 55% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
3min @ 55% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
2min from 55 to 35% FTP
Workout overview

Duration: 28m

Stress points: 41

Zone distribution

Z1: 8m

Z2: -

Z3: -

Z4: 18m

Z5: -

Z6: 3m

29%
0%
0%
63%
0%
9%


This session is all about increasing your FTP by maintaining a sub FTP baseline intensity with brief surges up and over at Vo2 capacity. A popular and testing workout.

These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.

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10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
2min @ 100% FTP12x 10sec @ 130% FTP,
2min @ 100% FTP
9min from 75 to 25% FTP
Workout overview

Duration: 53m

Stress points: 71

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 26m

Z5: -

Z6: 2m

30%
17%
0%
49%
0%
4%

Riding at FTP, close to the edge of destruction, then having to attack with a little burst will make you stronger and ready for all that the spring classics have in store for you! Warm-up 10 minutes with 3 x 1minute fast pedaling drills >110rpm and then ride at Sweetspot 100% of FTP for 35 minutes and every two minutes, do a 10 second bursts at 130% of FTP, and recover back to sweetspot. Get ready for these! Cool-down.

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8min 20sec from 50 to 75% FTP1min @ 50% FTP5x 1min @ 118% FTP,
1min @ 95% FTP
7min @ 51% FTP10x 30sec @ 125% FTP,
30sec @ 88% FTP
5min from 63 to 25% FTP
Workout overview

Duration: 41m 20s

Stress points: 58

Zone distribution

Z1: 16m

Z2: 5m

Z3: 5m

Z4: 5m

Z5: 5m

Z6: 5m

39%
13%
12%
12%
12%
12%

Anna van der Breggen is arguably one of the most versatile riders of her generation. She excels by staying cool when others crumble under pressure. So, what better way to challenge your ability to embrace your inner Anna van der Breggen by doing some over/unders! Over/unders are great for improving your ability to surge hard again and again but not recovering fully in between. A perfect workout for one-day classics and stage race specialists - like Anna!

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7min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP12min @ 90rpm, 90% FTP4min @ 85rpm, 55% FTP6x 1min @ 60rpm, 90% FTP,
1min @ 90rpm, 90% FTP
4min @ 85rpm, 55% FTP2min @ 100rpm, 90% FTP1min @ 65rpm, 90% FTP2min @ 100rpm, 90% FTP1min @ 65rpm, 90% FTP2min @ 100rpm, 90% FTP1min @ 65rpm, 90% FTP2min @ 100rpm, 90% FTP1min @ 65rpm, 90% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 2m

Stress points: 68

Zone distribution

Z1: 22m

Z2: 2m

Z3: -

Z4: 37m

Z5: 1m

Z6: -

36%
3%
0%
59%
2%
0%

Named after the number 90 in Danish, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Devedeset (90 in Croatian) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the middle of these three challenging workouts today...

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5min from 45 to 70% FTP2x 10sec @ 175% FTP,
50sec @ 50% FTP
1min @ 50% FTP3min @ 80% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min @ 100% FTP3min @ 50% FTP30sec @ 140% FTP7min from 105 to 91% FTP5min @ 55% FTP30sec @ 140% FTP7min from 105 to 91% FTP5min @ 55% FTP30sec @ 140% FTP7min from 105 to 91% FTP5min @ 50% FTP
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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15min from 45 to 85% FTP1min @ 55% FTP4x 30sec @ 100% FTP,
1min @ 50% FTP
4min @ 90rpm, 100% FTP2min @ 50% FTP3min @ 85rpm, 100% FTP2min @ 50% FTP2min @ 80rpm, 100% FTP2min @ 50% FTP1min @ 75rpm, 100% FTP4min @ 50% FTP1min @ 100% FTP2min @ 50% FTP2min @ 80rpm, 100% FTP2min @ 50% FTP3min @ 85rpm, 100% FTP2min @ 50% FTP4min @ 90rpm, 100% FTP5min @ 55% FTP15min from 85 to 45% FTP
Workout overview

Duration: 1h 18m

Stress points: 79

Zone distribution

Z1: 37m

Z2: 12m

Z3: 7m

Z4: 22m

Z5: -

Z6: -

48%
15%
9%
28%
0%
0%

4-3-2-1 hill pyramid is up today. These will all be done at the same effort but we will be varying cadence to simulate steepness of the climb. The shorter they are the steeper they are. Sometimes in gravel racing you don't have an easier gear and you are stuck grinding away at whatever cadence your easiest gear gives you. Today we practice that!

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5min from 42 to 70% FTP2min @ 50% FTP3min @ 70% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 50% FTP5min @ 95rpm, 90% FTP3min @ 85rpm, 50% FTP4x 5min @ 80% FTP,
1min @ 61% FTP
4min @ 85rpm, 50% FTP
Workout overview

Duration: 52m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: 1m

34%
17%
38%
10%
0%
1%

A short session to get you started on your FTP journey.
With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.
Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.

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1min @ 50% FTP1min @ 53% FTP1min @ 56% FTP1min @ 59% FTP1min @ 62% FTP1min @ 64% FTP1min @ 67% FTP1min @ 70% FTP1min @ 73% FTP1min @ 76% FTP3min @ 55% FTP11min @ 101% FTP5min @ 55% FTP11min @ 97% FTP5min @ 55% FTP11min @ 95% FTP5min @ 55% FTP11min @ 91% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 27m

Stress points: 102

Zone distribution

Z1: 31m

Z2: 10m

Z3: 2m

Z4: 44m

Z5: -

Z6: -

36%
11%
2%
51%
0%
0%

Warm up, then complete 4 x 11min @ 100%, 97%, 94% and 91% respectively, with 5min recovery. Cool down.

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10min @ 85rpm, from 40 to 73% FTP5min @ 90rpm, 88% FTP2min @ 85rpm, 53% FTP2x 2min @ 90rpm, 88% FTP,
30sec @ 105rpm, 88% FTP
2min @ 85rpm, 53% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 53% FTP6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP
4min @ 85rpm, 53% FTP6x 30sec @ 70rpm, 100% FTP,
30sec @ 90rpm, 73% FTP
4min @ 85rpm, 53% FTP6x 30sec @ 100rpm, 100% FTP,
30sec @ 85rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
Workout overview

Duration: 1h 2m

Stress points: 61

Zone distribution

Z1: 25m

Z2: 13m

Z3: 15m

Z4: 9m

Z5: -

Z6: -

40%
21%
24%
15%
0%
0%

Intermittent: This training is a way to introduce short high intensity riding alternating it with short recovery, allowing the rider to recover and accumulate time at an intensity that would be difficult to maintain if ridden consecutively.

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10min from 40 to 70% FTP1min @ 95rpm, 75% FTP1min @ 95rpm, 80% FTP30sec @ 85rpm, 50% FTP1min @ 100rpm, 85% FTP1min @ 100rpm, 90% FTP30sec @ 85rpm, 50% FTP1min @ 105rpm, 95% FTP1min @ 105rpm, 100% FTP3min @ 85rpm, 50% FTP4min @ 90rpm, 93% FTP2min @ 90rpm, 98% FTP1min @ 90rpm, 103% FTP30sec @ 90rpm, 110% FTP1min @ 90rpm, 103% FTP2min @ 90rpm, 98% FTP4min @ 90rpm, 93% FTP4min @ 85rpm, 50% FTP4min @ 90rpm, 93% FTP2min @ 90rpm, 98% FTP1min @ 90rpm, 103% FTP30sec @ 90rpm, 110% FTP1min @ 90rpm, 103% FTP2min @ 90rpm, 98% FTP4min @ 90rpm, 93% FTP4min @ 85rpm, 50% FTP4min @ 90rpm, 93% FTP2min @ 95rpm, 98% FTP1min @ 100rpm, 103% FTP30sec @ 105rpm, 110% FTP1min @ 100rpm, 103% FTP2min @ 95rpm, 98% FTP4min @ 90rpm, 93% FTP4min @ 85rpm, 50% FTP5x 1min @ 100rpm, 110% FTP,
1min @ 85rpm, 50% FTP
4min 30sec from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 112

Zone distribution

Z1: 32m

Z2: 4m

Z3: 2m

Z4: 45m

Z5: 7m

Z6: -

36%
5%
2%
50%
7%
0%

The main set today features intervals shaped like the famous Japanese roofs for which this workout is named.

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7min from 50 to 90% FTP10x 3min @ 90% FTP,
1min @ 55% FTP
3min from 45 to 25% FTP
Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 15m

Z2: 3m

Z3: 2m

Z4: 30m

Z5: -

Z6: -

29%
6%
5%
60%
0%
0%

Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.

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8min from 55 to 75% FTP3min @ 55rpm, 86% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 97% FTP4min free ride
Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

32%
12%
26%
30%
0%
0%

Focused low-cadence 3min intervals bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose. The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

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10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP15min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP10min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP5min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP2min 30sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP1min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP30sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP15sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP3min 45sec from 50 to 25% FTP
Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 14m

Z2: 3m

Z3: -

Z4: 35m

Z5: 8m

Z6: -

24%
5%
0%
58%
13%
0%

This workout involves decreasing interval lengths at Z4 (90%) with a surge at Z5 (115%) for 1 minute at the end of each rep. So, this will start off moderate, become hard, then down-right nasty - you might even say, "Malevolent" - by the end!

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10min from 50 to 72% FTP2min @ 90% FTP1min @ 50% FTP45sec @ 115% FTP30sec @ 50% FTP45sec @ 115% FTP3min @ 50% FTP2x 45sec @ 115% FTP,
3min 45sec @ 90% FTP
3min @ 50% FTP2x 45sec @ 115% FTP,
3min 45sec @ 90% FTP
3min @ 50% FTP2x 45sec @ 115% FTP,
3min 45sec @ 90% FTP
3min @ 50% FTP2x 45sec @ 115% FTP,
3min 45sec @ 90% FTP
2min @ 50% FTP5min from 60 to 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 83

Zone distribution

Z1: 25m

Z2: 6m

Z3: -

Z4: 32m

Z5: 8m

Z6: -

35%
8%
0%
46%
11%
0%

So you think you have what it takes to take on the Norseman Workout Series?
Eidfjord is where it all begins. It will still be dark when you jump off the back of a car ferry into an icy fjord, you now just need to swim 2.5 miles towards the fire on shore, jump on your bike and start climbing immediately. How hard can this be?
This is the first in a series of Norseman workouts and is a classic threshold session with a twist. Each 9 minute threshold effort includes a 45 second burst at high intensity at the start and 4.5 minute mark. This session should be moderately strenuous and work your muscular endurance without costing you too much in terms of recovery time.
Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.

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7min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP4x 4min @ 90rpm, 90% FTP,
1min @ 65rpm, 90% FTP
3min @ 85rpm, 55% FTP5min @ 90rpm, 90% FTP5x 1min @ 100rpm, 90% FTP,
1min @ 70rpm, 90% FTP
5min @ 90rpm, 90% FTP5min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 16m

Z2: 2m

Z3: -

Z4: 41m

Z5: 1m

Z6: -

27%
4%
0%
68%
2%
0%

Named after the number 90 in Italian, this workout is focused sweet spot training, centered around 90% of FTP. This pairs with Halvfems (90 in Danish) and Devedeset (90 in Croatian) to make up the sweet spot trifecta in this plan. The workouts are alphabetically ordered from easiest to hardest, so enjoy the hardest of these three challenging workouts today...

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5min from 40 to 105% FTP2min @ 50% FTP3x 2min @ 105% FTP,
1min @ 90% FTP
3min @ 51% FTP3x 2min @ 105% FTP,
1min @ 91% FTP
5min from 70 to 40% FTP
Workout overview

Duration: 33m

Stress points: 44

Zone distribution

Z1: 10m

Z2: 3m

Z3: 1m

Z4: 7m

Z5: 12m

Z6: -

30%
9%
3%
22%
36%
0%

This workout is based on the well documented 'over - under' style workout, where you repeatedly tip yourself above and dip below your threshold power. You should get plenty of rest during the 1 minute at 90% of FTP to enable you to manage the 2 minutes spent slightly above your threshold.

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12min from 45 to 70% FTP3x 2min @ 80% FTP,
2min @ 60% FTP
3x 2min @ 85% FTP,
1min @ 100% FTP
5min @ 55% FTP3x 2min @ 85% FTP,
1min @ 100% FTP
5min @ 55% FTP3x 2min @ 85% FTP,
1min @ 100% FTP
5min from 55 to 45% FTP
Workout overview

Duration: 1h 6m

Stress points: 66

Zone distribution

Z1: 22m

Z2: 11m

Z3: 24m

Z4: 9m

Z5: -

Z6: -

34%
16%
36%
14%
0%
0%

Today we are doing a workout type that you've likely heard of before the "Over Under". Technically, this one isn't as it doesn't go "over" threshold, but just getting you warmed up as this plan moves forward. This workout will give you a fair amount of threshold time combined with some good zone 3 time as well.

Find your rhythm inside of these 3 blocks and use good cadence to get through the 100% sections.

This type of workout is great for gravel as it works that 80-85% FTP zone that I feel is often ridden in during these events. Of course the terrain will cause you to ride above that zone frequently and this workout will mimmic that delightful experiance.

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3min from 35 to 55% FTP30sec @ 150% FTP30sec @ 55% FTP4min @ 95% FTP1min 30sec @ 55% FTP1min @ 115% FTP30sec @ 55% FTP4min @ 95% FTP1min 30sec @ 55% FTP30sec @ 150% FTP30sec @ 55% FTP4min @ 95% FTP1min 30sec @ 55% FTP1min @ 115% FTP30sec @ 55% FTP4min @ 95% FTP3min from 55 to 35% FTP
Workout overview

Duration: 31m 30s

Stress points: 42

Zone distribution

Z1: 13m

Z2: -

Z3: -

Z4: 16m

Z5: 2m

Z6: 1m

40%
0%
0%
51%
6%
3%


This session is about race replication. Short intense efforts, followed by longer sustained efforts. Led by Time Trial Specialist, Kristin Armstrong.

These workouts have been designed and tested by some of the best cyclists in the world. Olympians and World Champions such as Sir Bradley Wiggins, Fabian Cancellara, Dame Sarah Storey and Kristin Armstrong.

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1min @ 50% FTP2x 1min @ 50% FTP,
1min @ 91% FTP
2x 1min @ 50% FTP,
1min @ 107% FTP
1min @ 50% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP6min @ 98% FTP2min @ 55% FTP20min @ 78% FTP5min from 75 to 50% FTP
Workout overview

Duration: 59m

Stress points: 69

Zone distribution

Z1: 14m

Z2: 3m

Z3: 20m

Z4: 20m

Z5: 2m

Z6: -

24%
5%
34%
34%
3%
0%

A set of long intervals focused on endurance across a range of zones. Nothing fancy here, just long bouts of solid work here.

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5min from 42 to 70% FTP2min @ 50% FTP3min @ 70% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP
2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min from 103 to 108% FTP5min @ 55% FTP5min from 103 to 108% FTP5min @ 55% FTP5min from 103 to 108% FTP5min @ 55% FTP5min from 103 to 108% FTP5min @ 50% FTP
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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10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2min @ 90% FTP18x 20sec @ 100rpm, 120% FTP,
2min @ 90rpm, 90% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 88

Zone distribution

Z1: 17m

Z2: 9m

Z3: -

Z4: 38m

Z5: -

Z6: 6m

24%
13%
0%
54%
0%
9%

Once you have mastered the "Tempo with bursts" workout, then you are ready to up the ante a little and ride at Sweetspot and then do the bursts!
Warm-up for 10minutes and then do 3 x 1 minute fast pedaling drills >110rpm, then do 40minutes at Sweetspot 90% of FTP, and every two minutes, do a burst for 20 seconds to 120% of FTP and resume at 90% of FTP. Cool down.

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8min from 50 to 75% FTP3x 40sec @ 95rpm, 85% FTP,
20sec @ 110rpm, 55% FTP
1min @ 85rpm, 50% FTP4min @ 83% FTP30sec @ 95% FTP1min @ 47% FTP2min @ 82% FTP2min @ 97% FTP1min @ 104% FTP1min @ 114% FTP2min @ 43% FTP2min @ 82% FTP2min @ 97% FTP1min @ 104% FTP1min @ 114% FTP2min @ 43% FTP2min @ 82% FTP2min @ 97% FTP1min @ 104% FTP1min @ 114% FTP5min from 65 to 40% FTP
Workout overview

Duration: 44m 30s

Stress points: 51

Zone distribution

Z1: 14m

Z2: 6m

Z3: 12m

Z4: 10m

Z5: 3m

Z6: -

32%
13%
27%
21%
7%
0%

Today's workout features 3 sets of progressive intervals. Tanja says "My FTP Workout is kind of the evergreen of workouts. Almost every minute is filled with a specific plan which makes time fly. It's intense, but not a killer workout. This is my go-to FTP Booster for winter prep, in-between race weeks or mid season break build-up."

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8min from 50 to 75% FTP2x 30sec @ 115% FTP,
30sec @ 55% FTP
2min @ 55% FTP5x 4min @ 102% FTP,
1min @ 55% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 42m

Stress points: 54

Zone distribution

Z1: 16m

Z2: 5m

Z3: -

Z4: 20m

Z5: 1m

Z6: -

39%
11%
0%
48%
2%
0%

Tao Geoghegan Hart, 2020 Giro d'Italia winner, is an all-rounder, seemingly comfortable no matter what the terrain or competition throws at him. He is arguably best known for his skills in time trial (TT) events. Today's workout will put you through a bread-and-butter TT workout.

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3min @ 50% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP5min @ 85% FTP3min @ 50% FTP5min @ 103% FTP2min @ 50% FTP5min @ 100% FTP2min @ 50% FTP5min @ 97% FTP2min @ 50% FTP5min @ 94% FTP2min @ 50% FTP5min @ 91% FTP5min @ 50% FTP
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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3min @ 50% FTP2x 10sec @ 175% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP3min @ 85% FTP3min @ 50% FTP3min from 91 to 105% FTP1min @ 105% FTP3min from 105 to 91% FTP3min @ 91% FTP3min from 91 to 105% FTP1min @ 105% FTP3min from 105 to 91% FTP3min @ 91% FTP5min @ 50% FTP3min from 91 to 105% FTP1min @ 105% FTP3min from 105 to 91% FTP3min @ 91% FTP3min from 91 to 105% FTP1min @ 105% FTP3min from 105 to 91% FTP3min @ 91% FTP5min @ 50% FTP
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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5min from 55 to 75% FTP2x 10sec @ 175% FTP,
50sec @ 50% FTP
2min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min @ 100% FTP3min @ 50% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP4min @ 50% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP2min from 101 to 106% FTP1min @ 80% FTP4min @ 50% FTP3min @ 102% FTP5min @ 50% FTP
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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10min @ 85rpm, from 40 to 73% FTP2min @ 90rpm, 73% FTP2min @ 95rpm, 88% FTP1min @ 100rpm, 100% FTP5min @ 85rpm, 53% FTP2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP
6min @ 85rpm, 53% FTP2x 3min @ 60rpm, 86% FTP,
3min @ 90rpm, 89% FTP
5min @ 95rpm, 100% FTP3min @ 85rpm, 53% FTP5min @ 95rpm, 100% FTP3min @ 85rpm, from 53 to 40% FTP
Workout overview

Duration: 1h 6m

Stress points: 73

Zone distribution

Z1: 23m

Z2: 6m

Z3: 26m

Z4: 11m

Z5: -

Z6: -

35%
9%
39%
17%
0%
0%

Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.

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10min @ 85rpm, from 40 to 96% FTP1min 50sec @ 85rpm, 50% FTP10sec @ 100rpm, 125% FTP3min @ 85rpm, 40% FTP8min @ 90rpm, 95% FTP2min @ 85rpm, 45% FTP6min @ 95rpm, 100% FTP2min @ 85rpm, 45% FTP4min @ 95rpm, 105% FTP2min @ 85rpm, 45% FTP2min @ 100rpm, 110% FTP3min @ 85rpm, from 45 to 30% FTP
Workout overview

Duration: 44m

Stress points: 54

Zone distribution

Z1: 17m

Z2: 3m

Z3: 3m

Z4: 15m

Z5: 6m

Z6: -

39%
6%
6%
34%
14%
0%

This session is one that you feel like you have completely under control until the final few intervals...and then the wheels have the potential to fall off. As the duration of the interval decreases, the power increases, so by the end of the session you will have 20min of work done. I call this "The Creep"...it sneaks up on you...and then...boof! Bites you hard in the final!

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10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP3min @ 90rpm, 80% FTP1min 30sec @ 90rpm, from 90 to 100% FTP1min 30sec @ 90rpm, from 100 to 90% FTP3min @ 90rpm, 80% FTP4min @ 85rpm, 50% FTP3min @ 80rpm, 80% FTP1min 30sec @ 80rpm, from 90 to 100% FTP1min 30sec @ 80rpm, from 100 to 90% FTP3min @ 90rpm, 80% FTP4min @ 85rpm, 50% FTP3min @ 70rpm, 80% FTP1min 30sec @ 70rpm, from 90 to 100% FTP1min 30sec @ 70rpm, from 100 to 90% FTP3min @ 90rpm, 80% FTP4min @ 85rpm, 50% FTP6min from 50 to 25% FTP
Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 27m

Z2: 4m

Z3: 18m

Z4: 10m

Z5: 1m

Z6: -

45%
7%
30%
16%
2%
0%

Intervals that gradually come to a "sharp point," just like the Tines on a fork!

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5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 21m 30s

Stress points: 96

Zone distribution

Z1: 31m

Z2: 7m

Z3: 2m

Z4: 33m

Z5: 8m

Z6: -

38%
8%
2%
40%
10%
0%

This workout has to be done when you have already have a solid aerobic base and are into the final phase of preparation.

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5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP5min from 75 to 55% FTP
Workout overview

Duration: 1h 39m 30s

Stress points: 112

Zone distribution

Z1: 49m

Z2: 8m

Z3: 2m

Z4: 27m

Z5: 13m

Z6: -

49%
8%
2%
27%
14%
0%

This core TT workout is aimed to increase specific strength for TT.

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5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP5min from 75 to 55% FTP
Workout overview

Duration: 1h 1m 30s

Stress points: 83

Zone distribution

Z1: 26m

Z2: 8m

Z3: 2m

Z4: 21m

Z5: -

Z6: 4m

42%
13%
3%
34%
1%
7%

This workout targets the specific demands of a twisty TT course. The 24 short intervals will help you train for accelerations out of the corners.

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7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP1min @ 85rpm, 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min 30sec @ 50% FTP6min @ 95% FTP1min 30sec @ 50% FTP3min @ 100% FTP5min @ 50% FTP1min @ 85rpm, 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min @ 90% FTP1min @ 65rpm, 90% FTP1min 30sec @ 50% FTP6min @ 95% FTP1min 30sec @ 50% FTP3min @ 100% FTP10min @ 50% FTP
Workout overview

Duration: 1h 11m

Stress points: 77

Zone distribution

Z1: 33m

Z2: 3m

Z3: -

Z4: 34m

Z5: 1m

Z6: -

46%
5%
0%
48%
1%
0%

Today's Varying Threshold session is centered around your threshold, but unlike for a traditional training plan for the road, there is some specific cadences to ride at for some of the efforts, where we alternate between your chosen / go to cadence and a low cadence as we often end up riding at on a mountain bike.

We are going to push ourselves right up to our threshold, by completing 6 efforts, split in to two blocks of 3 efforts (90%, 95% and 100% of our FTP). As the intensity goes up, the volume goes down so this session is definitely manageable and is a nice building block rather than leaving you totally exhausted for tomorrow.

The first block will alternate between your chosen cadence and a low cadence of 65rpm.

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5min from 40 to 65% FTP5min @ 90rpm, 65% FTP3min @ 100rpm, 75% FTP2min @ 85rpm, 55% FTP5min @ 100rpm, 100% FTP2min @ 85rpm, 55% FTP6min @ 90rpm, 98% FTP2min @ 85rpm, 55% FTP7min @ 80rpm, 96% FTP2min @ 85rpm, 55% FTP8min @ 70rpm, 94% FTP2min @ 85rpm, 55% FTP9min @ 60rpm, 92% FTP2min from 65 to 40% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 16m

Z2: 9m

Z3: -

Z4: 35m

Z5: -

Z6: -

26%
16%
0%
58%
0%
0%

The duration goes up. The intensity comes down. Simple enough, right?

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