Workouts» TimeTrials specific

TimeTrials specific


Select a workout or scroll down to view all workouts.

TimeTrials specific »

TT#1 The Polish

5min from 45 to 65% FTP
3min @ 68% FTP
2min @ 85% FTP
1min @ 98% FTP
30sec @ 113% FTP
5min @ 53% FTP
4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP
4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP
4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP
4x 30sec @ 106% FTP,
2min @ 95% FTP
5min @ 28% FTP
5min from 75 to 45% FTP
5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP5min @ 28% FTP4x 30sec @ 106% FTP,
2min @ 95% FTP5min @ 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.

✓ Available in Zwift View workout More workouts like this

Back to top
TimeTrials specific »

TT#2 Core Workout

5min from 45 to 65% FTP
3min @ 68% FTP
2min @ 85% FTP
1min @ 98% FTP
30sec @ 113% FTP
5min @ 53% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
3x 20sec @ 109% FTP,
40sec @ 99% FTP
3min @ 28% FTP
5min from 75 to 55% FTP
5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 28% FTP3x 20sec @ 109% FTP,
40sec @ 99% FTP3min @ 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.

✓ Available in Zwift View workout More workouts like this

Back to top
TimeTrials specific »

TT#3 Dynamic TT Course Work

5min from 45 to 65% FTP
3min @ 68% FTP
2min @ 85% FTP
1min @ 98% FTP
30sec @ 113% FTP
5min @ 53% FTP
6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP
6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP
6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP
6x 10sec @ 163% FTP,
50sec @ 99% FTP
4min @ 28% FTP
5min from 75 to 55% FTP
5min from 45 to 65% FTP3min @ 68% FTP2min @ 85% FTP1min @ 98% FTP30sec @ 113% FTP5min @ 53% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP4min @ 28% FTP6x 10sec @ 163% FTP,
50sec @ 99% FTP4min @ 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.

✓ Available in Zwift View workout More workouts like this

Back to top
TimeTrials specific »

TT#4 Training for the 1st 5 min

15min from 40 to 75% FTP
2min @ 51% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
30sec from 55 to 100% FTP
1min 30sec @ 100% FTP
2min @ 28% FTP
15min from 40 to 75% FTP2min @ 51% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP30sec from 55 to 100% FTP1min 30sec @ 100% FTP2min @ 28% FTP
Workout overview

Duration: 49m

Stress points: 45

Zone distribution

Z1: 27m

Z2: 8m

Z3: 1m

Z4: 13m

Z5: -

Z6: -

55%
16%
2%
26%
0%
0%

This workout has the goal to help the cardio-respiratory system reach the maximum efficiency without an excessive lactic acid accumulation at the start of a Time Trial, helping raise the Vo2 max (directly correlated to heart rate) as fast as possible.

✓ Available in Zwift View workout More workouts like this

Back to top