Zwift Academy 2022


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Workout overview

Duration: 55m

Stress points: 62

Zone distribution

Z1: 20m

Z2: 4m

Z3: 1m

Z4: 30m

Z5: -

Z6: -

36%
8%
1%
55%
0%
0%

This workout is focused on aerobic conditioning, getting your aerobic system revved up for some harder training session ahead. In this workout we accumulate a total of 30min 'work' with the majority of that below your FTP. We split this workout into x3 10min segments but within each segment we have x2 1 min bursts above FTP. These 1min bursts rise from 102% up to 107% over the 3 blocks. The perfect session to start your ZA.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 53m

Stress points: 64

Zone distribution

Z1: 25m

Z2: 3m

Z3: 1m

Z4: 18m

Z5: 6m

Z6: -

47%
6%
2%
34%
11%
0%

In this workout our goal is to accumulate as much time around FTP as possible, without going to failure. We do this by having short blocks of 90 sec to 2 1/2min of intensity. This allows you to maintain good rhythm in each rep but also have small rest periods of 30sec between so we have enough stimulus which sees positive adaptations. We do this by having 3 sets of interval blocks lasting from 8 min, 10 min and 12min, this is a perfect session to push up the aerobic adaptations which will help with FTP developments and endurance capacities.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m 30s

Stress points: 60

Zone distribution

Z1: 21m

Z2: 3m

Z3: 4m

Z4: 10m

Z5: 11m

Z6: -

43%
7%
8%
21%
22%
0%

This workout will see us push up your max aerobic ability with some focused work in your VO2 power. The goal is to accumulate around 8-10min at an intensity which is similar to that which you will ride the Volcano KOM at during your Baseline Ride. This workout will help push up that ability to maintain a high aerobic power, the goal is to spend some time at a good VO2 stimulus but having some micro rest periods which allows us to maintain the intensity.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Stress points: 56

Zone distribution

Z1: 23m

Z2: 3m

Z3: 1m

Z4: 20m

Z5: -

Z6: 3m

46%
6%
2%
40%
0%
6%

This workout is the first to include some higher intensity as we introduce some short efforts of 20 - 40sec to 'prime' your aerobic system before a 10 min block just below your FTP. These priming efforts prior to your 10 min interval means that we will have depleted your anaerobic system slightly before you do the 10min efforts which are done below your FTP. The 10 min blocks will feel slightly harder than normal because of the short depleting intervals prior. You will have just a total of 3 min above your FTP in this session but 20min just below.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 46m

Stress points: 54

Zone distribution

Z1: 28m

Z2: 3m

Z3: 1m

Z4: 7m

Z5: -

Z6: 7m

61%
7%
2%
15%
0%
15%

This is focused on a high aerobic power with a 'VO2 Pyramid' which lasts a total of 7min but includes some short rest periods within each pyramid. This will see you have a high Vo2 by the end of each pyramid set as we try to raise your maximal aerobic 'roof'. The twist is that we have a short 7min block of sub threshold effort between each pyramid, an excellent session to push your limits.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 48m 30s

Stress points: 54

Zone distribution

Z1: 34m

Z2: 3m

Z3: 1m

Z4: -

Z5: 6m

Z6: 5m

69%
7%
2%
0%
12%
10%

The last workout will see you push the pain barrier to that last level as we do some higher aerobic intervals all above FTP. In the opening part of the workout we do some short 30 sec 'bursts' which will see you have 2 1/2min total in each block at 125% FTP, we will have two of these high intensity blocks in the first part of the workout. In the last part of the workout we continue to work at an effort above FTP but at a lesser level to previous, but we extend the duration of each effort with x3 2min intervals at 115%. A great way to push your limits and see your progress from the ZA workouts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 40m

Stress points: 44

Zone distribution

Z1: 15m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: -

Z6: -

38%
11%
2%
50%
0%
0%

This workout is focused on aerobic conditioning, getting your aerobic system revved up for some harder training session ahead. In this workout we accumulate a total of 30min 'work' with the majority of that below your FTP. We split this workout into x3 10min segments but within each segment we have x2 1 min bursts above FTP. These 1min bursts rise from 102% up to 107% over the 3 blocks. The perfect session to start your ZA.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 37m

Stress points: 42

Zone distribution

Z1: 19m

Z2: 3m

Z3: 1m

Z4: 8m

Z5: 6m

Z6: -

51%
9%
2%
22%
16%
0%

In this workout our goal is to accumulate as much time around FTP as possible, without going to failure. We do this by having short blocks of 90 sec to 2 1/2min of intensity. This allows you to maintain good rhythm in each rep but also have small rest periods of 30sec between so we have enough stimulus which sees positive adaptations. We do this by having 3 sets of interval blocks lasting from 8 min, 10 min and 12min, this is a perfect session to push up the aerobic adaptations which will help with FTP developments and endurance capacities.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 33m 30s

Stress points: 39

Zone distribution

Z1: 15m

Z2: 3m

Z3: 4m

Z4: 6m

Z5: 6m

Z6: -

45%
10%
11%
16%
18%
0%

This workout will see us push up your max aerobic ability with some focused work in your VO2 power. The goal is to accumulate around 8-10min at an intensity which is similar to that which you will ride the Volcano KOM at during your Baseline Ride. This workout will help push up that ability to maintain a high aerobic power, the goal is to spend some time at a good VO2 stimulus but having some micro rest periods which allows us to maintain the intensity.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 29m 30s

Stress points: 31

Zone distribution

Z1: 14m

Z2: 3m

Z3: 1m

Z4: 10m

Z5: -

Z6: 2m

47%
11%
3%
34%
0%
5%

This workout is the first to include some higher intensity as we introduce some short efforts of 20 - 40sec to 'prime' your aerobic system before a 10 min block just below your FTP. These priming efforts prior to your 10 min interval means that we will have depleted your anaerobic system slightly before you do the 10min efforts which are done below your FTP. The 10 min blocks will feel slightly harder than normal because of the short depleting intervals prior. You will have just a total of 3 min above your FTP in this session but 20min just below.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m

Stress points: 37

Zone distribution

Z1: 20m

Z2: 3m

Z3: 1m

Z4: 7m

Z5: -

Z6: 4m

57%
9%
2%
21%
0%
10%

This is focused on a high aerobic power with a 'VO2 Pyramid' which lasts a total of 7min but includes some short rest periods within each pyramid. This will see you have a high Vo2 by the end of each pyramid set as we try to raise your maximal aerobic 'roof'. The twist is that we have a short 7min block of sub threshold effort between each pyramid, an excellent session to push your limits.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m 45s

Stress points: 36

Zone distribution

Z1: 24m

Z2: 3m

Z3: 1m

Z4: -

Z5: 4m

Z6: 3m

70%
9%
2%
0%
12%
7%

The last workout will see you push the pain barrier to that last level as we do some higher aerobic intervals all above FTP. In the opening part of the workout we do some short 30 sec 'bursts' which will see you have 2 1/2min total in each block at 125% FTP, we will have two of these high intensity blocks in the first part of the workout. In the last part of the workout we continue to work at an effort above FTP but at a lesser level to previous, but we extend the duration of each effort with x3 2min intervals at 115%. A great way to push your limits and see your progress from the ZA workouts.

✓ Available in Zwift View workout More workouts like this