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TimeTrials specific


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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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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