Workout of the Week

As the name suggests, the Workout of the Week are workouts available in Zwift for a limited time of one week only (including some additional overlap to account for time zones), after which a fresh new workout becomes available.

The currently available workout(s) are listed on this page. No time to waste, give them a go while they are available!

If you landed on this page while trying to access a previous workout of the week, then that means that the workout is no longer available in Zwift.

Select a workout, or scroll down to view all workouts.

Workout of the Week »

Lactate Shuttle Short | 7/21-7/27

8min @ 85rpm, from 50 to 75% FTP

3min @ 100rpm, 120% FTP

8x 1min @ 85rpm, 70% FTP,
1min @ 95rpm, 110% FTP

1min @ 100rpm, 120% FTP

2min @ 85rpm, 50% FTP

Workout overview

Duration: 30m

Stress points: 43

Zone distribution

Z1: 5m

Z2: 13m

Z3: -

Z4: -

Z5: 8m

Z6: 4m

17%

43%

27%

13%

Lactate gets a bad rap, but it's actually a crucial component to endurance sport performance. This workout serves to improve your ability to shuttle lactate into nearby fibers where it can be transported across the outer mitochondrial membrane and metabolized. We do this by starting with a hard surge to build lactate in your legs and over/under efforts to maintain it. So get ready to embrace the burn in those legs!

✓ Available in Zwift View workout More workouts like this

Workout of the Week »

Lavendar Unicorn | 7/28-8/3

5min @ 85rpm, from 50 to 75% FTP

1x 30sec @ 95rpm, 85% 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% FTP

3min @ 85rpm, 85% FTP

1min @ 100rpm, 105% FTP

30sec @ 110rpm, 115% FTP

3min @ 85rpm, 85% FTP

1min @ 100rpm, 105% FTP

30sec @ 110rpm, 115% FTP

3min @ 85rpm, 85% FTP

1min @ 100rpm, 105% FTP

30sec @ 110rpm, 115% FTP

3min @ 85rpm, 85% FTP

1min @ 100rpm, 105% FTP

30sec @ 110rpm, 150% FTP

2min @ 85rpm, 50% FTP

Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%

10%

42%

22%

The lighter Purple Unicorn workout featuring sweet spot over/unders, and a finish to remember! Training at sweet spot intensity - which is typically defined as 84-97% of your FTP - has many benefits. These include improved muscular endurance, aerobic capacity, improved FTP, and by doing them in an over/under interval fashion, also an improved ability to respond to changes in pace. You will feel legendary after completing this workout, like the majestic unicorn.

✓ Available in Zwift View workout More workouts like this