7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP3min @ 50% FTP3x 2min 30sec @ 65rpm, 110% FTP,
2min 30sec @ 90rpm, 30% FTP
8min @ 80% FTP3x 2min 30sec @ 110% FTP,
2min 30sec @ 30% FTP
6min @ 40% FTP
Workout overview

Duration: 58m

Stress points: 66

Zone distribution

Z1: 31m

Z2: 3m

Z3: 8m

Z4: -

Z5: 16m

Z6: -

53%
6%
14%
0%
28%
0%

This workout can be likened to a mountain bike race with a hard start - a steady middle and a hard finish as we complete 2 blocks of efforts at 110% of FTP (Zone 5 - Vo2 Max), with an 8 minute block of Zone 3 (80% of FTP) in the middle.

We are going to complete the first block of the Zone 5 efforts at a low cadence (65rpm) to simulate being stuck on a really steep section, where you are having to navigate around rocks.

We will complete the second block of efforts at your chosen cadence, which should feel a lot easier, and certainly less demanding of your muscular strength!

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9min from 45 to 65% FTP3x 1min @ 85% FTP,
1min @ 55% FTP
40sec @ 90% FTP40sec @ 105% FTP40sec @ 120% FTP2min @ 55% FTP40sec @ 90% FTP40sec @ 105% FTP40sec @ 120% FTP2min @ 55% FTP40sec @ 90% FTP40sec @ 105% FTP40sec @ 120% FTP2min @ 55% FTP3min @ 55% FTP2min @ 120% FTP2min @ 50% FTP5x 2min @ 120% FTP,
2min @ 50% FTP
2min @ 50% FTP6min from 55 to 45% FTP
Workout overview

Duration: 1h 2m

Stress points: 77

Zone distribution

Z1: 39m

Z2: 2m

Z3: 3m

Z4: 2m

Z5: 2m

Z6: 14m

63%
4%
5%
3%
3%
23%

Here we are again with some 2 minutes at upper VO2 zone. This is the hardest sustained efforts we'll complete for this plan, but I think you are ready. It's really important to mentally find a place to go where you can get through these efforts with a good attitude. No way around it, these hurt. Using those fast RPM's will absolutely help here as you just have to keep the trainer from bogging you down here.
A warm up, and then 6x's 2 minutes at 120% with 2 minutes break between. Be ready, these efforts will feel like they are coming FAST!

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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% FTP3x 2min @ 105rpm, 115% FTP,
3min @ 85rpm, 50% FTP
10min @ 90rpm, 65% FTP3x 2min @ 105rpm, 115% FTP,
3min @ 85rpm, 50% FTP
5min from 50 to 25% FTP
Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 34m

Z2: 13m

Z3: -

Z4: 1m

Z5: 13m

Z6: -

56%
22%
0%
1%
22%
0%

Named for the atomic number of Oxygen, this VO2 workout is all about what will be in short supply. Twice through a block of intervals up above threshold power will have you wishing for some extra O2, but you'll have to wait until the cool down to get it. Though there is a nice Zone 2 break between blocks of Z5 intervals where you can grab a little bit of extra air in your lungs.

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3min from 35 to 55% FTP30sec @ 130% FTP1min @ 45% FTP30sec @ 130% FTP1min @ 45% FTP30sec @ 130% FTP1min @ 45% FTP1min @ 125% FTP1min 30sec @ 45% FTP1min @ 125% FTP1min 30sec @ 45% FTP1min @ 125% FTP1min 30sec @ 45% FTP1min 30sec @ 123% FTP2min @ 45% FTP1min 30sec @ 123% FTP2min @ 45% FTP1min 30sec @ 123% FTP3min from 55 to 35% FTP
Workout overview

Duration: 26m 30s

Stress points: 37

Zone distribution

Z1: 18m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 9m

66%
0%
0%
0%
0%
34%


This session is about maximizing your Vo2 Max. Your maximum ability to process oxygen for aerobic exercise.

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 85% FTP2min @ 40% FTP20sec @ 130% FTP40sec @ 30% FTP30sec @ 130% FTP30sec @ 30% FTP40sec @ 130% FTP20sec @ 30% FTP50sec @ 130% FTP10sec @ 30% FTP1min @ 130% FTP5min @ 40% FTP20sec @ 130% FTP40sec @ 30% FTP30sec @ 130% FTP30sec @ 30% FTP40sec @ 130% FTP20sec @ 30% FTP50sec @ 130% FTP10sec @ 30% FTP1min @ 130% FTP5min @ 40% FTP20sec @ 130% FTP40sec @ 30% FTP30sec @ 130% FTP30sec @ 30% FTP40sec @ 130% FTP20sec @ 30% FTP50sec @ 130% FTP10sec @ 30% FTP1min @ 130% FTP5min from 35 to 20% FTP
Workout overview

Duration: 42m

Stress points: 50

Zone distribution

Z1: 28m

Z2: 3m

Z3: 2m

Z4: -

Z5: -

Z6: 10m

66%
6%
4%
0%
0%
24%

Congratulations on reaching the final workout in the Dirt Destroyer.

This sessions aims to develop your Anaerobic Capacity - your ability to produce a lot of power for a short period of time. We complete efforts at 135% of FTP, whilst reducing the amount of rest we get between each effort - meaning each effort will get progressively harder.

If you look at the demands of Mountain Biking, you are frequently making efforts up around 135%+ of your FTP, to tackle obstacles and get up steep climbs. The effort durations vary significantly, which is what we are looking to train today - your ability to produce big power, once already fatigued, on limited recovery!

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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% FTP5x 2min 30sec @ 105rpm, 115% FTP,
3min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP7min 30sec from 90 to 25% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 30m

Z2: 5m

Z3: 2m

Z4: 11m

Z5: 14m

Z6: -

49%
8%
3%
18%
23%
0%

Named for the atomic mass of Oxygen, this VO2max workout is designed to help you make better use of that oh-so-precious resource. The workout features two main sets. The first is a block of intervals above threshold, pushing your body to work and recover repeatedly. The second is a sustained sub-threshold effort that asks you to work hard on tired legs. You get to breathe easy - and grab some extra O2 - during the long warm up and cool down.

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3min @ 85rpm, from 45 to 55% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 56 to 65% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, from 66 to 75% FTP20sec @ 100rpm, 125% FTP3min @ 85rpm, 50% FTP1x 3min @ 101% FTP,
3min @ 35% FTP
1x 3min @ 111% FTP,
3min @ 35% FTP
2min @ 121% FTP5min @ 35% FTP1x 3min @ 101% FTP,
3min @ 35% FTP
1x 3min @ 111% FTP,
3min @ 35% FTP
2min @ 121% FTP3min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 49m

Stress points: 59

Zone distribution

Z1: 27m

Z2: 5m

Z3: -

Z4: 6m

Z5: 6m

Z6: 5m

56%
10%
0%
12%
12%
10%

Today, we have variable VO2max efforts featuring increasing power as the duration shortens. Anaerobic capacity can be a rate limiting factor to our threshold Power. Today, we have our first session in this plan to produce large amounts of Lactate. Many aspects of cycling need these power zones. From attacking, to covering a move, or even hanging on for dear life over the final couple of minutes of a climb. The 'Red Zone' is where bike races are won or lost...be prepared to work today!

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3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 65% FTP
1min @ 50% FTP3min @ 75% FTP2min @ 60% FTP5min from 60 to 85% FTP5min @ 92% FTP3min @ 50% FTP8x 30sec @ 115% FTP,
30sec @ 65% FTP
5min @ 50% FTP8x 30sec @ 115% FTP,
30sec @ 65% FTP
5min from 70 to 45% FTP
Workout overview

Duration: 52m

Stress points: 57

Zone distribution

Z1: 15m

Z2: 22m

Z3: 2m

Z4: 5m

Z5: 8m

Z6: 1m

29%
41%
3%
10%
15%
1%

During the 'Early Base' training period, it's fine to spend time at intensities above your threshold. The key is in the duration spent above threshold for the interval.

By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. Today's session will give you 8 minutes in Zone 5.

The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP2min @ 50% FTP5min @ 90rpm, 90% FTP3min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
30sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
Workout overview

Duration: 50m 50s

Stress points: 52

Zone distribution

Z1: 32m

Z2: 3m

Z3: -

Z4: 5m

Z5: 10m

Z6: 1m

63%
6%
0%
10%
20%
1%

The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

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3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 50% FTP
3min from 60 to 75% FTP2min @ 50% FTP5min from 90 to 104% FTP3min @ 50% FTP2min @ 121% FTP1min @ 50% FTP1min @ 131% FTP1min @ 50% FTP30sec @ 140% FTP5min @ 50% FTP2min @ 121% FTP1min @ 50% FTP1min @ 131% FTP1min @ 50% FTP30sec @ 140% FTP5min @ 50% FTP2min @ 121% FTP1min @ 50% FTP1min @ 131% FTP1min @ 50% FTP30sec @ 140% FTP5min @ 50% FTP5min from 75 to 45% FTP
Workout overview

Duration: 56m 30s

Stress points: 71

Zone distribution

Z1: 35m

Z2: 6m

Z3: -

Z4: 5m

Z5: -

Z6: 11m

62%
10%
0%
9%
0%
20%

This is a very high level of intensity that requires mental and physical perseverance. Not only is it important to increase your ability to produce short, high powered efforts, so to is the importance of being able to repeat these efforts with little recovery. In today's session the efforts get shorter, but the power increases.

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10min from 50 to 74% FTP1min @ 119% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 119% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min 15sec @ 55% FTP1min @ 120% FTP1min @ 50% FTP25min @ 77% FTP5min from 75 to 51% FTP
Workout overview

Duration: 57m 45s

Stress points: 65

Zone distribution

Z1: 16m

Z2: 9m

Z3: 25m

Z4: -

Z5: -

Z6: 8m

27%
16%
43%
0%
0%
14%

Complete 8 x 1 Min Anaerobic Capacity Intervals, before finishing with a 25 Min zone 2 effort. Observe your Heart Rate response during the 25 Min effort. How much does it increase throughout the effort?

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3min @ 50% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP5min @ 85% FTP3min @ 50% FTP4min from 95 to 104% FTP4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
5min @ 50% FTP4min from 95 to 105% FTP4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
3min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 35m

Z2: 3m

Z3: 5m

Z4: 8m

Z5: -

Z6: 9m

59%
5%
8%
13%
0%
14%

Anaerobic efforts are a guaranteed part of MTB riding. They come thick and fast during an off-road ride, often being produced at a low cadence.

To add to the specificity of the workout, the anaerobic efforts are completed immediately after 4min threshold effort.

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3min @ 55% FTP1x 30sec @ 225% FTP,
3min 30sec @ 55% FTP
1x 30sec @ 225% FTP,
3min 30sec @ 55% FTP
1x 30sec @ 225% FTP,
3min 30sec @ 55% FTP
1x 30sec @ 225% FTP,
3min 30sec @ 55% FTP
1x 30sec @ 225% FTP,
3min 30sec @ 55% FTP
1x 30sec @ 225% FTP,
1min 30sec @ 55% FTP
1min @ 55% FTP
Workout overview

Duration: 26m

Stress points: 56

Zone distribution

Z1: 23m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 3m

88%
0%
0%
0%
0%
12%


This session is all about increasing your Vo2 Max. Led by Fabian Cancellara, it is guaranteed to get you reaching maximum exertion in a very short period of time!

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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6min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 90% FTP4min @ 90% FTP3min @ 50% FTP2min from 106 to 120% FTP2min @ 50% FTP2min from 106 to 120% FTP2min @ 50% FTP2min from 106 to 120% FTP2min @ 50% FTP2min from 106 to 120% FTP2min @ 50% FTP2min from 106 to 120% FTP2min @ 50% FTP1min from 121 to 150% FTP2min @ 50% FTP1min from 121 to 150% FTP2min @ 50% FTP1min from 121 to 150% FTP2min @ 50% FTP5min from 75 to 45% FTP
Workout overview

Duration: 54m

Stress points: 68

Zone distribution

Z1: 28m

Z2: 7m

Z3: 1m

Z4: 4m

Z5: 10m

Z6: 5m

52%
12%
2%
7%
18%
8%

This is a very high level of intensity that requires mental and physical perseverance. As well as improving your ability to produce sustained power above threshold, AC training will also improve your ability to recover from high intensity efforts and repeat them again and again. With a longer set of hard efforts followed by a series of shorter efforts, you will need to stay focused today!

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6min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 90% FTP4min @ 90% FTP3min @ 50% FTP4x 1min @ 121% FTP,
3min @ 55% FTP
2min @ 50% FTP4x 1min @ 121% FTP,
3min @ 55% FTP
5min from 75 to 45% FTP
Workout overview

Duration: 59m

Stress points: 62

Zone distribution

Z1: 38m

Z2: 7m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 8m

65%
11%
2%
7%
2%
14%

After completing a good warm up the main sets consist of sustained high-power intervals with full recovery. Anaerobic endurance involves high cadence and big power, along with the ability to resist fatigue. Throughout each interval observe your cadence and heart rate. Is your cadence dropping with fatigue and your heart rate rising?

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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% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 26m

Z2: 18m

Z3: -

Z4: 1m

Z5: 1m

Z6: 15m

43%
30%
0%
1%
2%
25%

A block of 30s/30s intervals that an athlete once told me (who worked out early in the morning and usually right after breakfast) always caused his "breakfast to return." Even if your breakfast - or lunch or dinner - stays put, one thing will certainly rise - your fitness!

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7min from 50 to 75% FTP1min @ 50% FTP5x 1min @ 90% FTP,
1min @ 70% FTP
1min @ 50% FTP3min @ 88% FTP3min @ 50% FTP2min @ 100rpm, 107% FTP2min @ 50% FTP1min 30sec @ 100rpm, 107% FTP1min 30sec @ 50% FTP1min @ 100rpm, 107% FTP1min @ 50% FTP30sec @ 100rpm, 107% FTP5min @ 50% FTP2min @ 100rpm, 107% FTP2min @ 50% FTP1min 30sec @ 100rpm, 107% FTP1min 30sec @ 50% FTP1min @ 100rpm, 107% FTP1min @ 50% FTP30sec @ 100rpm, 107% FTP5min @ 50% FTP
Workout overview

Duration: 54m

Stress points: 55

Zone distribution

Z1: 27m

Z2: 9m

Z3: 3m

Z4: 5m

Z5: 10m

Z6: -

50%
17%
6%
9%
19%
0%

High power and high leg speed. This is an important characteristic to possess in MTB riding, along with the ability to repeat these high intensity efforts multiple times.

With a short recovery between intervals today, we are replicating the demands of a high speed performance.

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5min @ 50% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP2min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 121% FTP5min @ 55% FTP45sec @ 120% FTP3min @ 50% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 54m 30s

Stress points: 44

Zone distribution

Z1: 41m

Z2: 8m

Z3: 1m

Z4: -

Z5: -

Z6: 5m

75%
15%
2%
0%
0%
8%

Warm up well, including 3 x 6 second accelerations during the 10 minute warm up. Then complete 6 x 45sec @ lower Z6 with 5min recovery. Cool down.

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10min from 50 to 75% FTP5min @ 80rpm, 104% FTP1min 30sec @ 75rpm, 121% FTP5min @ 55% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP5min @ 55% FTP5min @ 80rpm, 104% FTP1min 30sec @ 75rpm, 121% FTP5min @ 55% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP20sec @ 140% FTP40sec @ 95% FTP5min from 75 to 50% FTP
Workout overview

Duration: 53m

Stress points: 74

Zone distribution

Z1: 21m

Z2: 9m

Z3: -

Z4: 17m

Z5: -

Z6: 6m

39%
17%
0%
31%
0%
12%

High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.

The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.

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8min from 55 to 70% FTP7min @ 75% FTP2min @ 90% FTP1min @ 105% FTP3min @ 55% FTP10x 20sec @ 140% FTP,
40sec @ 55% FTP
6min @ 55% FTP10x 20sec @ 140% FTP,
40sec @ 55% FTP
5min from 65 to 50% FTP
Workout overview

Duration: 52m

Stress points: 55

Zone distribution

Z1: 28m

Z2: 14m

Z3: -

Z4: 2m

Z5: 1m

Z6: 7m

54%
27%
0%
4%
2%
13%

What are anaerobic capacity efforts? Today you will find out. Simply put, it's short intense sprint efforts that build large amounts of lactate. Today you have 2 rounds of 10 x 20 seconds on, 40 seconds off. Do this workout if you want to improve your anaerobic capacity.

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10min from 25 to 75% FTP3min @ 110% FTP2min @ 50% FTP3min @ 112% FTP2min @ 50% FTP3min @ 114% FTP2min @ 50% FTP3min @ 116% FTP2min @ 50% FTP3min @ 118% FTP2min @ 50% FTP3min @ 120% FTP5min from 75 to 25% FTP
Workout overview

Duration: 43m

Stress points: 63

Zone distribution

Z1: 20m

Z2: 5m

Z3: -

Z4: -

Z5: 12m

Z6: 6m

47%
11%
0%
0%
28%
14%

Lionel Sanders says 'Green Days are moderately few and far between when you're in the midst of heavy training. So, if you have the luxury of planning your training around how well you have recovered and slept, you definitely want to utilize these green days to do the really hard workouts, like this one!'

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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% FTP5x 3min @ 105rpm, 115% FTP,
3min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP5min from 90 to 25% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 28m

Z2: 4m

Z3: 1m

Z4: 11m

Z5: 16m

Z6: -

47%
7%
2%
18%
27%
0%

LOX is shorthand for liquid oxygen, which is used in rocket boosters. That is how your legs will feel after that workout - ROCKETS!

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6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4x 2min @ 95rpm, 121% FTP,
2min @ 80rpm, 60% FTP
10min @ 50% FTP6min free ride5min @ 50% FTP
Workout overview

Duration: 54m

Stress points: 62

Zone distribution

Z1: 25m

Z2: 10m

Z3: 6m

Z4: 4m

Z5: 1m

Z6: 8m

46%
19%
11%
7%
2%
15%

After completing the opening Max Aerobic efforts, you will be completing a 6min 'Best effort'.

With no set power for this interval, this is your chance to produce a Personal Best 6min power effort.

Remember to implement effective pacing to get the best out of yourself.

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5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP15min free ride5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% 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 37m

Stress points: 120

Zone distribution

Z1: 43m

Z2: 9m

Z3: 15m

Z4: -

Z5: 30m

Z6: -

44%
9%
15%
0%
31%
0%

Warm up well including 3 x 6 second accelerations during the 10 minute warm up. Followed by 2 sets of 3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery. Riding between sets is Free Ride. Cool down.

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10min from 55 to 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP
5min @ 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP
5min @ 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP
10min from 72 to 55% FTP
Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: 15m

35%
40%
0%
0%
0%
25%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

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5min from 45 to 75% FTP2x 1min @ 80% FTP,
1min @ 50% FTP
2x 1min @ 98% FTP,
1min @ 50% FTP
2min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP2min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP30sec @ 85rpm, 130% FTP2min from 121 to 150% FTP3min @ 50% FTP6min from 75 to 25% FTP
Workout overview

Duration: 56m

Stress points: 89

Zone distribution

Z1: 33m

Z2: 4m

Z3: 2m

Z4: 2m

Z5: -

Z6: 15m

58%
8%
4%
4%
0%
27%

The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power. Two sets of short intervals with short recovery. However, the opening high power effort has a target cadence of 85RPM, before completing the remaining time at a self selected cadence.

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8min from 50 to 75% FTP2x 30sec @ 115% FTP,
30sec @ 55% FTP
2min @ 55% FTP1x 2min @ 120% FTP,
3min @ 55% FTP
1x 3min @ 115% FTP,
4min @ 55% FTP
1x 4min @ 110% FTP,
5min @ 55% FTP
1x 3min @ 115% FTP,
4min @ 55% FTP
1x 2min @ 120% FTP,
3min @ 55% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 50m

Stress points: 63

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: -

Z5: 11m

Z6: 4m

60%
10%
0%
0%
22%
8%

Filipo Ganna, equally comfortable on the track for a 4min race as he is during a three-week Grand Tour, is known for his ability to generate huge power in the 3–5min range. This range is a great proxy for an athlete's VO2 Max, which is the maximum amount of oxygen your body is able to use during exercise. Today's workout will put you through the paces of a VO2 Max workout, Ganna-style!

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8min from 45 to 65% FTP1min @ 80% FTP1min @ 55% FTP1min @ 90% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP3x 2min @ 90% FTP,
2min @ 55% FTP
4x 30sec @ 160% FTP,
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP4x 30sec @ 160% FTP,
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP2min from 55 to 45% FTP
Workout overview

Duration: 51m

Stress points: 58

Zone distribution

Z1: 36m

Z2: 2m

Z3: 1m

Z4: 8m

Z5: -

Z6: 4m

71%
4%
2%
16%
0%
8%

Y'all wanna do some anaerobic work? No? Well, you're gonna do it anyways. You would be correct to think this kind of effort isn't as important in gravel racing, but you'd be wrong to think it still wont benefit you. And besides, it's fun.

This is possibly a higher watt than you are used to hitting on the trainer, so please set yourself up to be successful by being ready with high RPM's and a positive attitude!

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3min from 35 to 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP30sec @ 125% FTP1min 30sec @ 100% FTP1min @ 55% FTP2min 30sec from 55 to 35% FTP
Workout overview

Duration: 35m 30s

Stress points: 50

Zone distribution

Z1: 16m

Z2: -

Z3: -

Z4: 15m

Z5: -

Z6: 5m

44%
0%
0%
42%
0%
14%


This session is about maximising your Vo2 Max. Your maximum ability to process oxygen for aerobic exercise.

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 @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP5min @ 75% FTP3min @ 113% FTP2min @ 50% FTP2min @ 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 9m

Stress points: 94

Zone distribution

Z1: 25m

Z2: 24m

Z3: -

Z4: -

Z5: 12m

Z6: 8m

36%
35%
0%
0%
17%
12%

In order to go fast, you'll need to be able ride at your Vo2max pace and also your anaerobic capacity, increasing these abilities so that you'll be ready to dish out the pain this coming season. Warm-up 10 minutes and then do 3 x 1minute fast pedaling drills >110rpm, 5 minutes at tempo and then do 3 minutes Vo2 and then 2 minutes AC with 2 minutes recovery between each. Repeat 3 more times for a great workout! Cool down.

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10min from 50 to 80% FTP3min @ 60% FTP2min from 100 to 108% FTP3min @ 65% FTP2min from 102 to 110% FTP3min @ 65% FTP2min from 104 to 112% FTP3min @ 65% FTP2min from 106 to 114% FTP3min @ 65% FTP2min from 108 to 116% FTP3min @ 65% FTP2min from 110 to 118% FTP5min from 65 to 50% FTP
Workout overview

Duration: 45m

Stress points: 52

Zone distribution

Z1: 7m

Z2: 25m

Z3: 1m

Z4: 2m

Z5: 10m

Z6: -

15%
56%
3%
5%
22%
0%

Push it to the limits, these 2 min VO2max intervals will help increase the maximum amount of oxygen your body can use and improve your efficiency with which it can use that oxygen. This can lead to improved endurance performance and the ability to sustain higher power outputs for longer periods of time. Additionally, VO2 max intervals also help to increase the body's anaerobic capacity, which is the body's ability to produce energy without oxygen. This can help to delay fatigue and improve overall performance.

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10min from 50 to 75% FTP5min @ 98% FTP5min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP3min @ 106% FTP3min @ 55% FTP2min @ 55% FTP2min @ 118% FTP4min @ 55% FTP2min @ 119% FTP4min @ 55% FTP2min @ 119% FTP4min @ 55% FTP2min @ 118% FTP4min @ 55% FTP10min from 75 to 50% FTP
Workout overview

Duration: 1h 14m

Stress points: 87

Zone distribution

Z1: 40m

Z2: 12m

Z3: -

Z4: 5m

Z5: 9m

Z6: 8m

54%
17%
0%
7%
12%
11%

Working through the range of Zone 5 today.

The opening 3 minute intervals are at the lower end of Zone 5. While the final intervals are 2 minutes in duration at the top end of Zone 5.

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5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP3x 3min @ 95rpm, 115% FTP,
3min @ 85rpm, 65% FTP
5min from 65 to 40% FTP
Workout overview

Duration: 38m

Stress points: 47

Zone distribution

Z1: 12m

Z2: 15m

Z3: -

Z4: -

Z5: 11m

Z6: -

31%
40%
0%
0%
28%
1%

This is our first VO2 Max workout of the gravel training plan, and is a good taste of what's to come. VO2 Max training is necessary to raise your aerobic ceiling and prepare you for the specific demands of very steep climbs. REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.

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5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP8x 20sec @ 100rpm, 119% FTP,
10sec @ 85rpm, 50% FTP
4min @ 85rpm, 55% FTP8x 20sec @ 100rpm, 119% FTP,
10sec @ 85rpm, 50% FTP
4min @ 55% FTP8x 20sec @ 100rpm, 119% FTP,
10sec @ 85rpm, 50% FTP
5min from 65 to 40% FTP
Workout overview

Duration: 40m

Stress points: 41

Zone distribution

Z1: 24m

Z2: 6m

Z3: -

Z4: -

Z5: 2m

Z6: 8m

60%
16%
0%
0%
4%
21%

Today, we're entering the pain cave again for some more VO2 Max work! However, this time instead of a steady state effort, we're going to be using a micro-interval, and more specifically 20sec on, 10 sec off, AKA Tabata Intervals. Get ready to put the work in today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.

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5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP5min from 65 to 40% FTP
Workout overview

Duration: 41m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 6m

Z3: -

Z4: -

Z5: 11m

Z6: 3m

51%
15%
0%
0%
27%
7%

We're back to working at VO2 Max intensity today, but this time we're aiming for 12min and using a steady state interval again. The plan is to ramp up through the entire VO2 Max range and maintain a high cadence throughout. REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.

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5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 50% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 50% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
4min @ 85rpm, 50% FTP4x 40sec @ 100rpm, 115% FTP,
20sec @ 85rpm, 65% FTP
5min from 65 to 40% FTP
Workout overview

Duration: 48m

Stress points: 53

Zone distribution

Z1: 24m

Z2: 12m

Z3: -

Z4: -

Z5: 12m

Z6: -

50%
24%
0%
0%
25%
1%

This workout features some more VO2 Max work. Today, we'll be aiming for just a little more VO2 Max time, but also incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.

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3min from 35 to 55% FTP1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
1x 45sec @ 120% FTP,
15sec @ 55% FTP
4min @ 55% FTP1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
3min from 55 to 35% FTP
Workout overview

Duration: 24m

Stress points: 32

Zone distribution

Z1: 15m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 9m

64%
0%
0%
0%
0%
36%


This session is about maximizing your Vo2 Max. Your maximum ability to process oxygen for aerobic exercise.

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.

✓ Available in Zwift View workout More workouts like this

8min from 50 to 65% FTP3x 10sec @ 125% FTP,
3min @ 55% FTP
4min @ 85% FTP3min @ 100% FTP1min @ 115% FTP2min @ 55% FTP3x 2min @ 120% FTP,
2min @ 50% FTP
2min @ 55% FTP3x 2min @ 120% FTP,
2min @ 50% FTP
3min from 65 to 55% FTP
Workout overview

Duration: 56m 30s

Stress points: 72

Zone distribution

Z1: 32m

Z2: 4m

Z3: 4m

Z4: 3m

Z5: 1m

Z6: 13m

56%
7%
7%
5%
2%
22%

Today's workout comes to us from Team Jumbo-Visma and is a workout that will sting a bit, but is the type of workout that is shown to increase a rider's threshold. VO2 efforts sit within Zone 5 which is the zone that impacts aerobic capacity. Today we will do 6x2 minute efforts that will keep you right in this zone.

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