Created by Dani Rowe, an active woman in the Zwift community and three times a world champion and Olympic Gold Medalist in the women's team pursuit. This workout is built with special consideration to what women need from training. It's also 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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Created by Kristin Armstrong, a woman who needs no introduction, this workout consists of an integration of POWER + CLIMBING. This workout is built with special consideration to what women need from training. The power efforts will be shorter efforts 30 seconds or less in duration followed by a ramp-up style of climbing and endurance increasing in intensity throughout 5 minutes. We will tap into all of our energy systems today which keep sessions fun while at the same time challenging for all!

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A race simulation on Watopia Flat Forward where you'll tackle 1 lap of the course.

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A race simulation on Watopia Volcano Circuit where you'll tackle 2 laps of the course.

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A race simulation on Watopia Hilly Forward where you'll tackle 1 lap of the course.

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