Zwift Academy 2023


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2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP5min @ 65% FTP3x 20sec @ 130% FTP,
2min @ 55% FTP
5min @ 65% FTP30sec free ride target 250% FTP3min @ 55% FTP30sec free ride target 250% FTP3min @ 55% FTP7min @ 65% FTP2min free ride target 160% FTP6min @ 55% FTP2min free ride target 160% FTP6min @ 55% FTP20min @ 85% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 19m

Stress points: 118

Zone distribution

Z1: 28m

Z2: 22m

Z3: 22m

Z4: 1m

Z5: -

Z6: 6m

35%
28%
28%
1%
0%
8%

This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP2min @ 55% FTP2min @ 100% FTP2min @ 55% FTP2min @ 100% FTP2min @ 55% FTP2min @ 100% FTP3min @ 55% FTP2min @ 65% FTP2min @ 90% FTP2min @ 95% FTP2min @ 107% FTP3min @ 55% FTP2min @ 90% FTP2min @ 95% FTP2min @ 107% FTP3min @ 55% FTP2min @ 90% FTP2min @ 95% FTP2min @ 107% FTP3min @ 55% FTP4x 4min @ 100% FTP,
1min @ 55% FTP
2min @ 55% FTP8min free ride target 110% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 26m

Stress points: 114

Zone distribution

Z1: 28m

Z2: 7m

Z3: 2m

Z4: 35m

Z5: 14m

Z6: -

32%
8%
2%
41%
16%
0%

Dive into a workout designed to explore the depths of your endurance. The challenge with this workout is a set of 8-minute efforts while already being fatigued. When doing these efforts, the goal is to not only sustain, but to exceed your Functional Threshold Power (FTP). Going over your FTP for these sets shows that you're building your resilience to fatigue, getting you ready for long and grueling rides or races.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 65% FTP20min @ 88% FTP3min @ 65% FTP8min @ 100% FTP3min @ 65% FTP8min @ 100% FTP5min @ 65% FTP2min @ 95% FTP3min @ 103% FTP2min @ 111% FTP5min @ 65% FTP30sec free ride target 250% FTP2min @ 55% FTP30sec free ride target 250% FTP2min @ 55% FTP4min @ 65% FTP2min free ride target 160% FTP4min @ 55% FTP2min free ride target 160% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 31m

Stress points: 149

Zone distribution

Z1: 12m

Z2: 28m

Z3: 22m

Z4: 22m

Z5: 2m

Z6: 5m

13%
31%
24%
24%
2%
5%

This session mimics the real-world demands of professional racing, especially when it comes to race-winning sprints. In the high-octane world of pro cycling, victories rarely come from 'fresh' legs. Instead, winning comes from pushing yourself to new levels while already fatigued. By inducing a specific level of fatigue before the efforts in this workout, we aim to simulate these race conditions—working on your ability to deliver power and speed when it counts. By knocking out this workout, you'll not only test your limits, but also gain insights into your potential to shine in the most challenging race moments.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP2min @ 55% FTP3min @ 65% FTP10x 30sec @ 133% FTP,
30sec @ 60% FTP
10min @ 60% FTP8x 40sec @ 123% FTP,
40sec @ 60% FTP
10min @ 60% FTP4x 1min @ 113% FTP,
1min @ 60% FTP
5min from 60 to 45% FTP
Workout overview

Duration: 1h 5m 40s

Stress points: 78

Zone distribution

Z1: 7m

Z2: 41m

Z3: 2m

Z4: 1m

Z5: 4m

Z6: 10m

11%
63%
3%
2%
6%
16%

In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximal amount of oxygen that you can utilise during intense exercise.

✓ Available in Zwift View workout More workouts like this

6min from 50 to 70% FTP1min @ 70% FTP1min @ 80% FTP30sec @ 90% FTP30sec @ 100% FTP2min @ 55% FTP30min @ 90% FTP5min @ 55% FTP30min free ride target 90% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 21m

Stress points: 98

Zone distribution

Z1: 14m

Z2: 5m

Z3: 1m

Z4: 1h 1m

Z5: -

Z6: -

17%
6%
1%
75%
0%
0%

Your heart rate is a precise indicator of the physiological stress your body undergoes during training and racing. In this long, steady-state workout, aim for minimal heart rate drift to extend your Time to Exhaustion (TTE) with a consistent strain. For best results during this workout, we suggest creating a cool ambient temperature with sufficient airflow, as these are essential for maintaining a steady and effective effort throughout the session. We know these long efforts are physically and mentally tough, so pick your favorite method to get through those efforts. Whether that's pairing your workout with your favourite TV show or listening to your favorite playlist, do whatever will get you through these efforts with with the most power possible!

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 55% FTP1min @ 90% FTP30sec @ 100% FTP30sec @ 110% FTP3min @ 55% FTP20min @ 90% FTP3min @ 55% FTP10min @ 100% FTP5min @ 55% FTP2min @ 115% FTP2min @ 55% FTP2min @ 115% FTP2min @ 55% FTP2min @ 115% FTP2min @ 55% FTP2min @ 115% FTP5min @ 55% FTP5min free ride target 130% FTP5min from 65 to 45% FTP
Workout overview

Duration: 1h 22m

Stress points: 114

Zone distribution

Z1: 29m

Z2: 5m

Z3: 2m

Z4: 33m

Z5: 9m

Z6: 5m

35%
6%
2%
40%
10%
6%

Focusing on capacity efforts around the 5-minute mark is pivotal for targeting a peak VO2 stimulus. By integrating this type of effort following other intense segments that might introduce fatigue, we gain better insight into an individual's maximal aerobic capacity, mirroring real-world competitive scenarios.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 65% FTP2x 20sec @ 130% FTP,
2min @ 55% FTP
3min @ 65% FTP30sec free ride target 250% FTP3min @ 55% FTP30sec free ride target 250% FTP3min @ 55% FTP3min @ 65% FTP2min free ride target 160% FTP6min @ 55% FTP2min free ride target 160% FTP5min from 65 to 45% FTP
Workout overview

Duration: 42m 40s

Stress points: 78

Zone distribution

Z1: 20m

Z2: 14m

Z3: 2m

Z4: 1m

Z5: -

Z6: 6m

46%
33%
5%
2%
0%
13%

This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to perform short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 55% FTP2min @ 90% FTP2min @ 95% FTP2min @ 107% FTP3min @ 55% FTP2x 3min @ 100% FTP,
2min @ 55% FTP
2min @ 55% FTP8min free ride target 110% FTP5min from 65 to 45% FTP
Workout overview

Duration: 44m

Stress points: 57

Zone distribution

Z1: 16m

Z2: 5m

Z3: 2m

Z4: 11m

Z5: 10m

Z6: -

36%
12%
5%
25%
23%
0%

Dive into a workout designed to explore the depths of your endurance. The challenge with this workout is a set of 8-minute efforts while already being fatigued. When doing these efforts, the goal is to not only sustain, but to exceed your Functional Threshold Power (FTP). Going over your FTP for these sets shows that you're building your resilience to fatigue, getting you ready for long and grueling rides or races.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 55% FTP4min @ 100% FTP3min @ 55% FTP4min @ 100% FTP3min @ 55% FTP30sec free ride target 250% FTP2min @ 55% FTP30sec free ride target 250% FTP2min @ 55% FTP2min free ride target 160% FTP4min @ 55% FTP2min free ride target 160% FTP5min from 65 to 45% FTP
Workout overview

Duration: 42m

Stress points: 81

Zone distribution

Z1: 21m

Z2: 5m

Z3: 2m

Z4: 9m

Z5: -

Z6: 5m

49%
13%
5%
21%
0%
12%

This session mimics the real-world demands of professional racing, especially when it comes to race-winning sprints. In the high-octane world of pro cycling, victories rarely come from 'fresh' legs. Instead, winning comes from pushing yourself to new levels while already fatigued. By inducing a specific level of fatigue before the efforts in this workout, we aim to simulate these race conditions—working on your ability to deliver power and speed when it counts. By knocking out this workout, you'll not only test your limits, but also gain insights into your potential to shine in the most challenging race moments.

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 65% FTP5x 30sec @ 133% FTP,
30sec @ 60% FTP
3min @ 60% FTP4x 40sec @ 123% FTP,
40sec @ 60% FTP
3min @ 60% FTP3x 1min @ 113% FTP,
1min @ 60% FTP
5min from 60 to 45% FTP
Workout overview

Duration: 37m 20s

Stress points: 45

Zone distribution

Z1: 5m

Z2: 21m

Z3: 2m

Z4: 1m

Z5: 3m

Z6: 5m

13%
57%
5%
3%
8%
14%

In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximal amount of oxygen that you can utilise during intense exercise.

✓ Available in Zwift View workout More workouts like this

6min from 50 to 70% FTP1min @ 70% FTP1min @ 80% FTP30sec @ 90% FTP30sec @ 100% FTP2min @ 55% FTP10min @ 90% FTP3min @ 55% FTP20min free ride target 90% FTP5min from 65 to 45% FTP
Workout overview

Duration: 49m

Stress points: 56

Zone distribution

Z1: 12m

Z2: 5m

Z3: 1m

Z4: 31m

Z5: -

Z6: -

24%
11%
2%
63%
0%
0%

Your heart rate is a precise indicator of the physiological stress your body undergoes during training and racing. In this long, steady-state workout, aim for minimal heart rate drift to extend your Time to Exhaustion (TTE) with a consistent strain. For best results during this workout, we suggest creating a cool ambient temperature with sufficient airflow, as these are essential for maintaining a steady and effective effort throughout the session. We know these long efforts are physically and mentally tough, so pick your favorite method to get through those efforts. Whether that's pairing your workout with your favourite TV show or listening to your favorite playlist, do whatever will get you through these efforts with with the most power possible!

✓ Available in Zwift View workout More workouts like this

2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 55% FTP1min @ 90% FTP30sec @ 100% FTP30sec @ 110% FTP3min @ 55% FTP4min @ 90% FTP2min @ 55% FTP3min @ 100% FTP2min @ 55% FTP2min @ 115% FTP2min @ 55% FTP2min @ 115% FTP3min @ 55% FTP5min free ride target 130% FTP5min from 65 to 45% FTP
Workout overview

Duration: 45m

Stress points: 63

Zone distribution

Z1: 19m

Z2: 5m

Z3: 2m

Z4: 10m

Z5: 5m

Z6: 5m

42%
12%
4%
21%
10%
11%

Focusing on capacity efforts around the 5-minute mark is pivotal for targeting a peak VO2 stimulus. By integrating this type of effort following other intense segments that might introduce fatigue, we gain better insight into an individual's maximal aerobic capacity, mirroring real-world competitive scenarios.

✓ Available in Zwift View workout More workouts like this