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Duration: 58m 30s
Stress points: 58
Z1: 6m
Z2: 24m
Z3: 18m
Z4: 11m
Z5: -
Z6: -
Kick-off Zwift Academy with a bang! The first workout blends various efforts with a free ride to determine whether your athletic potential. These efforts will test your short burst power, sprint endurance, and threshold capabilities, culminating in a final 15-minute free ride above FTP to push your stamina and mental strength to the limit. Let's see what you've got!
Duration: 1h 10m 30s
Stress points: 82
Z1: 29m
Z2: 8m
Z3: 2m
Z4: 26m
Z5: 3m
Z6: 3m
Feel the speed! Test your sprinting power as you take on a real-world sprint simulation. You'll perform several intervals that mimic the intensity of racing sprints, culminating in a 30-second all-out effort. This workout will help you improve your sprinting power, race strategy, and ability to maintain performance under fatigue. Can you leave the pack behind?
Duration: 59m
Stress points: 57
Z1: 21m
Z2: 11m
Z3: 14m
Z4: 13m
Z5: 1m
Z6: -
Time to dig deep! Workout three will challenge your max aerobic power both when you're fresh and when you're fatigued. The key moments for today are a 3-minute all-out effort in a fresh state and a 5-minute all-out effort in an induced fatigue state. This workout is crucial to build the endurance and mental toughness needed to excel in competitive cycling. Let's see what you're made of!
Duration: 58m
Stress points: 67
Z1: 7m
Z2: 20m
Z3: -
Z4: 25m
Z5: 6m
Z6: -
Brace yourself for an FTP rollercoaster! Workout four is all about testing your lactate tolerance with efforts that push you above and below your FTP. You'll build fatigue resistance and resilience, helping you develop the ability to sustain high-intensity efforts and recover quickly. No free ride segments here. Focus on maintaining the target power!
Duration: 1h 4m 45s
Stress points: 66
Z1: 29m
Z2: 9m
Z3: 17m
Z4: 5m
Z5: 3m
Z6: 2m
Ready for likely the toughest, but also most fun workout? Number five simulates all-out attacks to challenge your sprint power and see how fast you can recover. You'll push your limits with 20-second and 40-second free ride segments at the end of each attack. This workout is crucial for building the stamina and resilience needed to break away from the pack. Get ready to go full gas and show your strength!
Duration: 1h 6m
Stress points: 76
Z1: 5m
Z2: 21m
Z3: 18m
Z4: 20m
Z5: 2m
Z6: -
You've made it to the final workout! Number six will push your sustained aerobic power under fatigue and see if you can still bring it home with a powerful sprint finish. This workout is designed to simulate the demands of competitive cycling, ensuring you can maintain high power output even when fatigued. Go all out and finish strong!