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Zwift Academy 2019


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Zwift Academy 2019 »

1. Threshold Development

3min @ 60% FTP
3min @ 70% FTP
3min @ 75rpm, 80% FTP
3min @ 90% FTP
5min @ 55% FTP
over/under 5min 50sec @ 110/90rpm, 90% FTP
3min @ 55% FTP
2min @ 90% FTP
1min @ 105% FTP
1min @ 90% FTP
2min @ 105% FTP
3min @ 90% FTP
1min @ 115% FTP
3min @ 60% FTP
10min @ 91% FTP
5min 10sec @ 55% FTP
3min @ 60% FTP3min @ 70% FTP3min @ 75rpm, 80% FTP3min @ 90% FTP5min @ 55% FTPover/under 5min 50sec @ 110/90rpm, 90% FTP3min @ 55% FTP2min @ 90% FTP1min @ 105% FTP1min @ 90% FTP2min @ 105% FTP3min @ 90% FTP1min @ 115% FTP3min @ 60% FTP10min @ 91% FTP5min 10sec @ 55% FTP
Workout overview

Duration: 54m

Stress points: 62

Zone distribution

Z1: 13m

Z2: 9m

Z3: 15m

Z4: 15m

Z5: 2m

Z6: -

24%
17%
27%
28%
4%
0%

Having a strong threshold is crucial to cycling performance. Whether your goal is to ride as a professional cyclist or simply to get fitter, improving your threshold (FTP) will help you on your journey. Today we will work on 'pushing' your FTP up from below and 'pulling' from above. Alternating cadences in the first interval will spike your heart rate while the power remains stable.

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Zwift Academy 2019 »

2. Race Practice

4min @ 55% FTP
3min @ 65% FTP
3min @ 75rpm, 80% FTP
2min @ 90% FTP
3min @ 55% FTP
2x 10sec @ 200% FTP,
50sec @ 55% FTP
4min @ 50% FTP
30sec @ 150% FTP
3min @ 100% FTP
2min @ 40% FTP
4x 1min @ 90% FTP,
1min @ 110% FTP
5min @ 50% FTP
30sec @ 155% FTP
3min @ 102% FTP
2min @ 40% FTP
10min @ 95% FTP
5min @ 50% FTP
4min @ 55% FTP3min @ 65% FTP3min @ 75rpm, 80% FTP2min @ 90% FTP3min @ 55% FTP2x 10sec @ 200% FTP,
50sec @ 55% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 100% FTP2min @ 40% FTP4x 1min @ 90% FTP,
1min @ 110% FTP5min @ 50% FTP30sec @ 155% FTP3min @ 102% FTP2min @ 40% FTP10min @ 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 27m

Z2: 3m

Z3: 5m

Z4: 20m

Z5: 4m

Z6: 1m

44%
5%
8%
33%
7%
2%

This is a race-simulation session, with intervals that are representative of a race, that also works on your threshold power. So not only will you get a taste of racing, but you will get a good training benefit too.

This is a tough session, so prepare yourself appropriately. Have two bottles on hand and maybe even a gel during the warm up.

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Zwift Academy 2019 »

3. 20sec Power Duration

5min from 45 to 75% FTP
5x 30sec @ 85% FTP,
30sec @ 60% FTP
1min @ 50% FTP
3min @ 85% FTP
1min @ 50% FTP
1min @ 102% FTP
2min @ 50% FTP
4x 15sec @ 115% FTP,
45sec @ 63% FTP
6min @ 50% FTP
3x 30sec @ 107% FTP,
3min @ 63% FTP
6min @ 50% FTP
25sec free ride
1min @ 50% FTP
3min @ 63% FTP
2min @ 50% FTP
25sec free ride
1min @ 50% FTP
6min from 63 to 45% FTP
5min from 45 to 75% FTP5x 30sec @ 85% FTP,
30sec @ 60% FTP1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP1min @ 102% FTP2min @ 50% FTP4x 15sec @ 115% FTP,
45sec @ 63% FTP6min @ 50% FTP3x 30sec @ 107% FTP,
3min @ 63% FTP6min @ 50% FTP25sec free ride1min @ 50% FTP3min @ 63% FTP2min @ 50% FTP25sec free ride1min @ 50% FTP6min from 63 to 45% FTP
Workout overview

Duration: 58m 20s

Stress points: 44

Zone distribution

Z1: 27m

Z2: 21m

Z3: 6m

Z4: 1m

Z5: 3m

Z6: -

47%
36%
11%
2%
4%
0%

To accurately assess the strengths of each Zwift Academy participant, some of the sessions are focused on allowing you to fill out your Power Duration curve. Today's session is all about producing your best 20 second power.

Prior to completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 20 second maximal power.

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Zwift Academy 2019 »

4. Anaerobic Power Development

3min @ 55% FTP
3min @ 65% FTP
3min @ 75rpm, 80% FTP
2min @ 90% FTP
3min @ 55% FTP
2x 10sec @ 150% FTP,
50sec @ 55% FTP
4min @ 50% FTP
3x 30sec @ 190% FTP,
6min @ 55% FTP
2min @ 50% FTP
2x 3min @ 125% FTP,
6min @ 55% FTP
30sec @ 50% FTP
3min @ 55% FTP3min @ 65% FTP3min @ 75rpm, 80% FTP2min @ 90% FTP3min @ 55% FTP2x 10sec @ 150% FTP,
50sec @ 55% FTP4min @ 50% FTP3x 30sec @ 190% FTP,
6min @ 55% FTP2min @ 50% FTP2x 3min @ 125% FTP,
6min @ 55% FTP30sec @ 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 44m

Z2: 3m

Z3: 5m

Z4: -

Z5: -

Z6: 8m

74%
5%
8%
0%
0%
13%

Developing your anaerobic power doesn't always come from sprinting. Increasing your anaerobic power capacity can be done in a number of ways. This session explores some options. They all require maximum effort and maximum suffering!

On a smart trainer, this workout is best done with ERG mode off for the hard efforts. This enables you to give 100% without the trainer interfering. You can toggle ERG mode on and off throughout the workout via the options bar at bottom of your screen or within the workout screen of the Zwift Companion app.

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Zwift Academy 2019 »

5. 1min Power Duration

6min from 45 to 75% FTP
1min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
3min from 50 to 84% FTP
4min @ 85% FTP
3min @ 50% FTP
45sec from 95 to 115% FTP
30sec @ 50% FTP
2min @ 63% FTP
30sec @ 50% FTP
45sec from 95 to 115% FTP
30sec @ 50% FTP
2min @ 63% FTP
5min 30sec @ 50% FTP
1min 30sec from 85 to 110% FTP
30sec @ 50% FTP
3min @ 64% FTP
30sec @ 50% FTP
1min 30sec from 85 to 110% FTP
30sec @ 50% FTP
3min @ 63% FTP
3min @ 50% FTP
1min free ride
1min @ 50% FTP
4min @ 63% FTP
1min @ 50% FTP
1min free ride
1min @ 50% FTP
5min from 63 to 45% FTP
6min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 84% FTP4min @ 85% FTP3min @ 50% FTP45sec from 95 to 115% FTP30sec @ 50% FTP2min @ 63% FTP30sec @ 50% FTP45sec from 95 to 115% FTP30sec @ 50% FTP2min @ 63% FTP5min 30sec @ 50% FTP1min 30sec from 85 to 110% FTP30sec @ 50% FTP3min @ 64% FTP30sec @ 50% FTP1min 30sec from 85 to 110% FTP30sec @ 50% FTP3min @ 63% FTP3min @ 50% FTP1min free ride1min @ 50% FTP4min @ 63% FTP1min @ 50% FTP1min free ride1min @ 50% FTP5min from 63 to 45% FTP
Workout overview

Duration: 1h

Stress points: 48

Zone distribution

Z1: 28m

Z2: 19m

Z3: 7m

Z4: 3m

Z5: 2m

Z6: -

47%
32%
12%
4%
4%
0%

To accurately assess the strengths of each Zwift Academy participant, some of the sessions are focused on allowing you to fill out your Power Duration curve. Today's session is all about producing your best 1 minute power.

Prior to completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 1 minute maximal power.

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Zwift Academy 2019 »

6. Chase The Breakaway!

2min @ 50% FTP
2min @ 65% FTP
2min @ 75rpm, 80% FTP
2min @ 90% FTP
2min @ 55% FTP
30sec @ 190% FTP
3min @ 100% FTP
1min @ 50% FTP
2x 10sec @ 200% FTP,
50sec @ 50% FTP
7min @ 50% FTP
2min @ 80% FTP
10min @ 100% FTP
5min @ 55% FTP
13sec @ 185% FTP
2min @ 55% FTP
3min @ 115% FTP
2min @ 55% FTP
1min @ 80% FTP
1min @ 90% FTP
1min @ 95% FTP
1min @ 98% FTP
1min @ 110% FTP
1min @ 120% FTP
5min 17sec @ 50% FTP
2min @ 50% FTP2min @ 65% FTP2min @ 75rpm, 80% FTP2min @ 90% FTP2min @ 55% FTP30sec @ 190% FTP3min @ 100% FTP1min @ 50% FTP2x 10sec @ 200% FTP,
50sec @ 50% FTP7min @ 50% FTP2min @ 80% FTP10min @ 100% FTP5min @ 55% FTP13sec @ 185% FTP2min @ 55% FTP3min @ 115% FTP2min @ 55% FTP1min @ 80% FTP1min @ 90% FTP1min @ 95% FTP1min @ 98% FTP1min @ 110% FTP1min @ 120% FTP5min 17sec @ 50% FTP
Workout overview

Duration: 59m

Stress points: 76

Zone distribution

Z1: 28m

Z2: 2m

Z3: 8m

Z4: 15m

Z5: 4m

Z6: 2m

47%
3%
14%
25%
7%
3%

Racing at the top level can be unpredictable. Often the start of the race is the hardest part of the whole day. This workout will highlight the impact of a hard start on the body.

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Zwift Academy 2019 »

7. VO2max Development

6min from 45 to 70% FTP
1min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
4min @ 90% FTP
3min @ 50% FTP
2x 2min @ 108% FTP,
2min @ 60% FTP
3min @ 50% FTP
2x 3min @ 108% FTP,
1min 30sec @ 60% FTP
3min 30sec @ 50% FTP
4min @ 108% FTP
5min @ 50% FTP
5min from 105 to 120% FTP
1min @ 50% FTP
5min from 65 to 45% FTP
6min from 45 to 70% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2x 2min @ 108% FTP,
2min @ 60% FTP3min @ 50% FTP2x 3min @ 108% FTP,
1min 30sec @ 60% FTP3min 30sec @ 50% FTP4min @ 108% FTP5min @ 50% FTP5min from 105 to 120% FTP1min @ 50% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 0m 30s

Stress points: 75

Zone distribution

Z1: 26m

Z2: 11m

Z3: -

Z4: 4m

Z5: 19m

Z6: 1m

42%
18%
0%
7%
32%
1%

Training to develop our VO2max requires high intensity intervals where the majority (but not all) of the power produced comes from aerobic energy pathways.

Athletes who excel in this area are generally able to climb and Time Trial well. On its own, VO2max interval training is an effective method to increase fitness. It also serves as a good indication of an athlete's potential.

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Zwift Academy 2019 »

8. 4min Power Duration

3min from 45 to 60% FTP
1min @ 65% FTP
1min @ 77% FTP
1min @ 91% FTP
1min @ 106% FTP
2min @ 50% FTP
3min @ 80% FTP
3min @ 50% FTP
2x 3min @ 85% FTP,
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP
5min from 80 to 95% FTP
6min @ 50% FTP
2min from 95 to 107% FTP
6min @ 50% FTP
4min free ride
1min @ 50% FTP
5min from 63 to 45% FTP
3min from 45 to 60% FTP1min @ 65% FTP1min @ 77% FTP1min @ 91% FTP1min @ 106% FTP2min @ 50% FTP3min @ 80% FTP3min @ 50% FTP2x 3min @ 85% FTP,
1min 30sec @ 50% FTP3min 30sec @ 50% FTP5min from 80 to 95% FTP6min @ 50% FTP2min from 95 to 107% FTP6min @ 50% FTP4min free ride1min @ 50% FTP5min from 63 to 45% FTP
Workout overview

Duration: 56m 30s

Stress points: 49

Zone distribution

Z1: 32m

Z2: 2m

Z3: 17m

Z4: 4m

Z5: 1m

Z6: -

56%
4%
30%
8%
2%
0%

To accurately assess the strengths of each Zwift Academy participant, some of the sessions are focused on allowing you to fill out your Power Duration curve. Today's session is all about producing your best 4 minute power.

Prior to completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 4 minute maximal power.

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Zwift Academy 2019 »

Semifinals

Zwift Academy 2019» Semifinals »

1. Anaerobic Capacity Into VO2

3min @ 50% FTP
1min @ 65% FTP
1min @ 75% FTP
1min @ 85% FTP
1min @ 109% FTP
2min @ 50% FTP
4min @ 90% FTP
3min @ 50% FTP
2min from 121 to 140% FTP
2min @ 65% FTP
2min from 121 to 140% FTP
2min @ 65% FTP
2min from 121 to 140% FTP
2min @ 65% FTP
2min from 121 to 140% FTP
2min @ 65% FTP
2min from 121 to 140% FTP
2min @ 65% FTP
5min @ 50% FTP
6min from 108 to 120% FTP
5min @ 50% FTP
3min @ 50% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP2min from 121 to 140% FTP2min @ 65% FTP5min @ 50% FTP6min from 108 to 120% FTP5min @ 50% FTP
Workout overview

Duration: 52m

Stress points: 81

Zone distribution

Z1: 18m

Z2: 12m

Z3: 1m

Z4: 4m

Z5: 6m

Z6: 11m

35%
23%
2%
8%
12%
21%

Big session today! Now that you're into the ZA Semi finals we are going to implement training that targets specific areas of fitness. We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.

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Zwift Academy 2019» Semifinals »

2. Phosphate Sprints

3min @ 60% FTP
3min @ 68% FTP
3min @ 83% FTP
3min @ 55% FTP
5min @ 70rpm, 93% FTP
6min @ 55% FTP
5x 10sec @ 200% FTP,
50sec @ 55% FTP
7min @ 55% FTP
5x 10sec @ 200% FTP,
50sec @ 55% FTP
5min @ 55% FTP
3min @ 60% FTP3min @ 68% FTP3min @ 83% FTP3min @ 55% FTP5min @ 70rpm, 93% FTP6min @ 55% FTP5x 10sec @ 200% FTP,
50sec @ 55% FTP7min @ 55% FTP5x 10sec @ 200% FTP,
50sec @ 55% FTP5min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 42

Zone distribution

Z1: 29m

Z2: 6m

Z3: 3m

Z4: 5m

Z5: -

Z6: 2m

65%
13%
7%
11%
0%
4%

This is a good 'pre-race' ride, perfect activation ahead of an event, test, race, or just to open the legs! The session includes a steady priming effort close to your FTP and some phosphate sprints to prime the neuromuscular system without fatiguing the body too much. The day after this session you should be ready to race! It is better to do this session with ERG Mode OFF.

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Zwift Academy 2019» Semifinals »

3. Time Trial Simulation

3min @ 55% FTP
3min @ 85rpm, 70% FTP
3min @ 70rpm, 85% FTP
3min @ 55% FTP
3min @ 105% FTP
2min @ 50% FTP
2x 30sec @ 150% FTP,
1min 30sec @ 45% FTP
3min @ 50% FTP
10sec @ 150% FTP
2min @ 100% FTP
12min @ 90% FTP
10sec @ 140% FTP
3min @ 120% FTP
5min @ 75% FTP
3min @ 80% FTP
2min @ 90% FTP
1min @ 100% FTP
30sec @ 150% FTP
7min @ 45% FTP
3min @ 55% FTP3min @ 85rpm, 70% FTP3min @ 70rpm, 85% FTP3min @ 55% FTP3min @ 105% FTP2min @ 50% FTP2x 30sec @ 150% FTP,
1min 30sec @ 45% FTP3min @ 50% FTP10sec @ 150% FTP2min @ 100% FTP12min @ 90% FTP10sec @ 140% FTP3min @ 120% FTP5min @ 75% FTP3min @ 80% FTP2min @ 90% FTP1min @ 100% FTP30sec @ 150% FTP7min @ 45% FTP
Workout overview

Duration: 59m 50s

Stress points: 75

Zone distribution

Z1: 21m

Z2: 8m

Z3: 8m

Z4: 15m

Z5: 3m

Z6: 5m

35%
13%
13%
25%
5%
8%

Love them or hate them, time trials are an essential part of racing. Being able to pace yourself through the duration of the effort is crucial. Put yourself into the hurt locker as we simulate the 2019 World Championships Women's and U23 Time Trial course!

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Zwift Academy 2019» Semifinals »

4. 2 x 8min Test

3min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 55% FTP
3min @ 105% FTP
2min @ 50% FTP
2x 30sec @ 150% FTP,
1min 30sec @ 45% FTP
3min @ 50% FTP
8min free ride
10min @ 55% FTP
8min free ride
5min @ 50% FTP
3min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 55% FTP3min @ 105% FTP2min @ 50% FTP2x 30sec @ 150% FTP,
1min 30sec @ 45% FTP3min @ 50% FTP8min free ride10min @ 55% FTP8min free ride5min @ 50% FTP
Workout overview

Duration: 55m

Stress points: 52

Zone distribution

Z1: 29m

Z2: 3m

Z3: 19m

Z4: -

Z5: 3m

Z6: 1m

53%
5%
35%
0%
5%
2%

Can you produce high aerobic power and repeat it? Today we are testing your ability to repeat high intensity aerobic efforts with 2 x 8min intervals. An athlete with a well developed aerobic engine will be within 5% of their first interval. We will also play with the numbers a little to estimate your FTP. 8min Power can be used to check your FTP, but not normally used to set your FTP. Treat each 8 minute interval as if it were the only effort. Give it FULL-GAS!

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