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Zwift 101: Cycling


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Zwift 101: Cycling »

1. Just The Basics

4min from 55 to 75% FTP
2min @ 65% FTP
1min @ 80% FTP
3min @ 65% FTP
2min @ 80% FTP
4min @ 65% FTP
3min @ 80% FTP
2min from 65 to 45% FTP
4min from 55 to 75% FTP2min @ 65% FTP1min @ 80% FTP3min @ 65% FTP2min @ 80% FTP4min @ 65% FTP3min @ 80% FTP2min from 65 to 45% FTP
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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Zwift 101: Cycling »

2. Understanding Threshold

3min from 55 to 75% FTP
2min @ 50% FTP
3min from 75 to 95% FTP
2min @ 50% FTP
1min @ 95% FTP
1min @ 50% FTP
2min @ 95% FTP
2min @ 50% FTP
2min from 95 to 110% FTP
2min @ 50% FTP
1min @ 110% FTP
2min @ 50% FTP
2min @ 110% FTP
2min @ 50% FTP
3min from 65 to 45% FTP
3min from 55 to 75% FTP2min @ 50% FTP3min from 75 to 95% FTP2min @ 50% FTP1min @ 95% FTP1min @ 50% FTP2min @ 95% FTP2min @ 50% FTP2min from 95 to 110% FTP2min @ 50% FTP1min @ 110% FTP2min @ 50% FTP2min @ 110% FTP2min @ 50% FTP3min from 65 to 45% FTP
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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Zwift 101: Cycling »

3. Jon's Short Mix (101 Edition)

5min from 30 to 70% FTP
2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP
10sec @ 150% FTP
1min @ 75% FTP
10sec @ 200% FTP
1min @ 75% FTP
10sec @ 250% FTP
4min @ 60% FTP
10min from 65 to 89% FTP
3min from 70 to 30% FTP
5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP2min @ 75% FTP10sec @ 150% FTP1min @ 75% FTP10sec @ 200% FTP1min @ 75% FTP10sec @ 250% FTP4min @ 60% FTP10min from 65 to 89% FTP3min from 70 to 30% FTP
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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Zwift 101: Cycling »

4. Emily's Short Mix (101 Edition)

3min from 45 to 85% FTP
3min @ 85% FTP
1min @ 100% FTP
1min @ 115% FTP
1min 30sec @ 75% FTP
3min @ 85% FTP
2min @ 100% FTP
2min @ 115% FTP
1min 30sec @ 75% FTP
3min @ 85% FTP
3min @ 100% FTP
3min @ 115% FTP
3min from 75 to 40% FTP
3min from 45 to 85% FTP3min @ 85% FTP1min @ 100% FTP1min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP2min @ 100% FTP2min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP3min @ 100% FTP3min @ 115% FTP3min from 75 to 40% FTP
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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