Workout overview

Duration: 21m

Stress points: 17

Zone distribution

Z1: 3m

Z2: 13m

Z3: 6m

Z4: -

Z5: -

Z6: -

12%
60%
29%
0%
0%
0%

This workout introduces some of the basics around typical endurance training. Most riders will spend most of their time in the Base (Zone 2) and Tempo (Zone 3) zones. These are comfortable, mostly aerobic intensities that will help you gain real fitness and make riding a bike more fun.

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Workout overview

Duration: 30m

Stress points: 31

Zone distribution

Z1: 16m

Z2: 3m

Z3: 2m

Z4: 5m

Z5: 4m

Z6: -

53%
11%
7%
17%
12%
0%

This workout introduces the concept of threshold - often called FTP (short for Functional Threshold Power). Think of your threshold like a 'red line.' Stay below this line, and you can go for a long time (longer, even, than you want to!). But once you go above your threshold, even with proper training, it will become very hard very quickly. This workout is especially designed to help you pace yourself through the ramp test at the end of the plan which will set your FTP.

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Workout overview

Duration: 29m 30s

Stress points: 38

Zone distribution

Z1: 6m

Z2: 16m

Z3: 6m

Z4: -

Z5: -

Z6: 3m

20%
53%
19%
0%
0%
8%

Looking for a solid effort done in 30 minutes or less? This is a fun workout to do. A little something for the sprinters, and a steady state block to build a little FTP (Functional Threshold Power). You'll get to use everything you've learned so far.

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Workout overview

Duration: 30m

Stress points: 44

Zone distribution

Z1: 3m

Z2: 5m

Z3: 10m

Z4: 6m

Z5: 6m

Z6: -

10%
18%
32%
20%
20%
0%

You've got 30min to spare and you wanna make it count.

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