Zwift Academy Tri 2019


Select a category or scroll down to view all workouts.

2min @ 50% FTP2min @ 65% FTP2min @ 75% FTP1min @ 95% FTP2min @ 85rpm, 55% FTP2min @ 60rpm, 78% FTP2min @ 65rpm, 80% FTP2min @ 70rpm, 82% FTP2min @ 75rpm, 84% FTP2min @ 95rpm, 50% FTP2min @ 60rpm, 78% FTP2min @ 65rpm, 80% FTP2min @ 70rpm, 82% FTP2min @ 75rpm, 84% FTP2min @ 95rpm, 50% FTP2min @ 60rpm, 78% FTP2min @ 65rpm, 80% FTP2min @ 70rpm, 82% FTP2min @ 75rpm, 84% FTP2min @ 95rpm, 50% FTP2min @ 60rpm, 78% FTP2min @ 65rpm, 80% FTP2min @ 70rpm, 82% FTP2min @ 75rpm, 84% FTP2min @ 95rpm, 50% FTP2min @ 60rpm, 78% FTP2min @ 65rpm, 80% FTP2min @ 70rpm, 82% FTP2min @ 75rpm, 84% FTP2min 30sec @ 50% FTP2min 30sec @ 45% FTP
Workout overview

Duration: 1h 2m

Stress points: 59

Zone distribution

Z1: 17m

Z2: 4m

Z3: 40m

Z4: 1m

Z5: -

Z6: -

27%
6%
65%
2%
0%
0%

Sport specific strength is a critical component of long-distance triathlon. This session aims to produce large amounts of muscular force with limited disturbance to the cardiovascular systems.

Many professional long-distance triathletes include regular strength endurance work as part of their micro-cycle routines. And for good reason. Research has shown that training at a lower cadence produced more significant power benefits at threshold than training at a higher cadence.

These types of sessions are great if you've got tired legs but still want some quality. This session in particular is made up of 5 x 8 minute reps where the cadence is kept low (60-75 rpm), with moderate intensity (78-84% of FTP).

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

10min from 50 to 70% FTP30sec @ 100% FTP30sec @ 65% FTP30sec @ 100% FTP30sec @ 65% FTP30sec @ 100% FTP1min 30sec @ 50% FTP3min @ 88% FTP1min @ 80% FTP3min @ 88% FTP1min @ 80% FTP1min @ 50% FTP2min @ 90% FTP1min @ 77% FTP2min @ 90% FTP1min @ 77% FTP1min @ 50% FTP1min 30sec @ 91% FTP30sec @ 75% FTP1min 30sec @ 91% FTP30sec @ 75% FTP30sec @ 50% FTP1min 30sec @ 91% FTP30sec @ 75% FTP1min 30sec @ 91% FTP30sec @ 75% FTP30sec @ 50% FTP2min @ 90% FTP1min @ 77% FTP2min @ 90% FTP1min @ 77% FTP1min @ 50% FTP3min @ 88% FTP1min @ 80% FTP3min @ 88% FTP1min @ 80% FTP7min from 60 to 45% FTP
Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

9min from 50 to 75% FTP2min @ 80% FTP30sec @ 104% FTP30sec @ 50% FTP30sec @ 106% FTP30sec @ 50% FTP30sec @ 108% FTP2min @ 50% FTP5min @ 103% FTP3min @ 45% FTP5min @ 103% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP3min @ 107% FTP2min @ 45% FTP3min @ 107% FTP2min @ 40% FTP5min from 60 to 45% FTP
Workout overview

Duration: 1h 0m 30s

Stress points: 74

Zone distribution

Z1: 27m

Z2: 6m

Z3: 2m

Z4: 11m

Z5: 15m

Z6: -

45%
9%
3%
17%
25%
0%

We know how critical it is to have a high FTP power for cycling performance. This is a session I like to call "FTP+", this is because the intensity of the intervals sits somewhere between FTP power and VO2max power. Yes, this is a challenging session! :)

The intervals in this session are all classified as "long intervals" ranging from 3 to 5 minutes but, as the duration comes down, the intensity goes up! By hanging out for prolonged periods at just above your FTP, you will increase your FTP value, and also have a great workout.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

6min from 50 to 75% FTP2min @ 50% FTP20sec @ 95% FTP40sec @ 50% FTP20sec @ 95% FTP40sec @ 50% FTP15sec @ 110% FTP45sec @ 50% FTP15sec @ 110% FTP2min @ 50% FTP4min @ 110% FTP3min @ 50% FTP8min @ 98% FTP2min @ 50% FTP12min @ 85% FTP3min @ 50% FTP25min @ 78% FTP5min from 55 to 45% FTP
Workout overview

Duration: 1h 15m 15s

Stress points: 81

Zone distribution

Z1: 21m

Z2: 4m

Z3: 37m

Z4: 9m

Z5: 5m

Z6: -

28%
5%
49%
12%
6%
0%

This session is designed to get you accustomed to holding your ultra-distance (112mi / 180km) power under fatigue and to build basic endurance. The last quarter of the bike section in an ultra is critical to overall success. That means holding good form, staying efficient and not dropping power. Easier said than done right? As we only have 75 min to play with, the aim of this session will be to quickly build up fatigue in the legs before settling back down to your ultra-distance race power.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

6min from 50 to 70% FTP30sec @ 125% FTP1min 30sec @ 50% FTP4min @ 95% FTP3min @ 50% FTP2min @ 109% FTP2min @ 60% FTP3min @ 109% FTP2min @ 60% FTP4min @ 109% FTP2min @ 60% FTP3min @ 109% FTP2min @ 60% FTP2min @ 109% FTP3min @ 50% FTP4min from 90 to 120% FTP1min @ 40% FTP7min from 60 to 45% FTP
Workout overview

Duration: 52m

Stress points: 67

Zone distribution

Z1: 18m

Z2: 11m

Z3: -

Z4: 6m

Z5: 16m

Z6: 1m

35%
22%
0%
11%
30%
2%

Studies have shown that two of the major contributors to successful performance in ultra-distance triathlon are having 1) a good ability to use fat as a fuel source and 2) a high VO2max. This session aims to take care of the latter, we're going to be developing VO2max.

Sessions specifically designed to enhance VO2max are of high intensity (above FTP) and made up of shorter intervals (typically less than 5 minutes). Generally, if you improve your VO2max, other aspects of ultra-distance triathlon performance (e.g. FTP) will also improve. It's an excellent routine to keep a VO2max development session in your program all the way through the season.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

5min from 50 to 70% FTP1min @ 80% FTP1min @ 95% FTP1min @ 109% FTP1min @ 95% FTP1min @ 80% FTP3min @ 50% FTP4min @ 109% FTP3min @ 50% FTP5min @ 83% FTP5min @ 73% FTP5min @ 83% FTP5min @ 73% FTP6min @ 55% FTP4min free ride30sec @ 30% FTP4min 30sec from 60 to 45% FTP
Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 19m

Z2: 13m

Z3: 16m

Z4: 2m

Z5: 5m

Z6: -

35%
23%
29%
4%
9%
0%

Although the intensity of a maximal 4-minute effort is far higher than ultra-distance power, it still has a direct relationship with performance. This is because the maximal power attained over 4 minutes is an excellent indicator of your maximal aerobic engine.

This session comes with a twist! We're also interested in your best 4-minute power under fatigue. This gives us an idea of both aerobic capacity and your overall endurance. Both critical for ultra-distance triathlon of course!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

6min 40sec from 48 to 68% of 10k pace6min 40sec @ 70% of 10k pace6min 40sec @ 75% of 10k pace1min 40sec @ 105% of 10k pace1min 40sec @ 55% of 10k pace1min 40sec @ 105% of 10k pace3min 20sec @ 55% of 10k pace6min 40sec @ 102% of 10k pace6min 40sec @ 92% of 10k pace6min 40sec @ 102% of 10k pace6min 40sec @ 92% of 10k pace3min 20sec @ 50% of 10k pace6min 40sec @ 104% of 10k pace6min 40sec @ 92% of 10k pace6min 40sec @ 104% of 10k pace6min 40sec @ 92% of 10k pace3min 20sec @ 50% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 92% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 92% of 10k pace3min 20sec @ 55% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 90% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 90% of 10k pace16min 40sec from 75 to 65% of 10k pace
Workout overview

Distance: 9.7 km

Zone distribution

Z1: 1140 m

Z2: 1960 m

Z3: 0 m

Z4: 4800 m

Z5: 1800 m

Z6: 0 m

12%
20%
0%
49%
19%
0%

Just like we train our FTP in cycling, we also have to train the same equivalent threshold intensity whilst running. Having a high threshold running speed has great transfer to the slower race paces of full-distance and half-distance triathlon. The aim of this session is to develop threshold running, over 4 x 1 mile repetitions. However, we change the pace every 400m to slightly above and slightly below your threshold pace, further stressing your physiology and pushing up your threshold speed.

This is also a great session to do after the bike.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

20min from 65 to 78% of 10k pace6min 40sec @ 100% of 10k pace3min 20sec @ 68% of 10k pace13min 20sec @ 104% of 10k pace5min @ 75% of 10k pace13min 20sec @ 104% of 10k pace5min @ 75% of 10k pace13min 20sec @ 104% of 10k pace5min @ 75% of 10k pace13min 20sec @ 104% of 10k pace5min @ 75% of 10k pace13min 20sec @ 104% of 10k pace5min @ 75% of 10k pace13min 20sec @ 104% of 10k pace16min 40sec @ 70% of 10k pace
Workout overview

Distance: 9.1 km

Zone distribution

Z1: 0 m

Z2: 3715 m

Z3: 185 m

Z4: 5200 m

Z5: 0 m

Z6: 0 m

0%
41%
2%
57%
0%
0%

This session develops and challenges your ultra-distance marathon race pace. The body of this training session includes 6 x 800 meters. However, the challenge is in the recovery. After running the 800m at just above threshold pace, the 300m recovery to complete the 1km is at close to ultra-distance marathon pace. Similar to other sessions in the Zwift Academy Tri program; working above and below target paces is a really effective way to improve them.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

20min from 60 to 75% of 10k pace3min 20sec @ 106% of 10k pace3min 20sec @ 60% of 10k pace16min 40sec @ 100% of 10k pace33min 20sec @ 94% of 10k pace50min @ 90% of 10k pace50min @ 88% of 10k pace13min 20sec from 75 to 60% of 10k pace
Workout overview

Distance: 11.4 km

Zone distribution

Z1: 0 m

Z2: 2200 m

Z3: 3000 m

Z4: 6000 m

Z5: 200 m

Z6: 0 m

0%
19%
26%
53%
2%
0%

The latter part of the run during full or half distance triathlon events can be very challenging. Indeed, the ability to run well under fatigue is a key performance determinant of long-distance triathlon. The aim of this session is to practice just that. This is a descending pace tempo session, aiming to fatigue the legs with some fast running at the start before settling into your ultra- and long-distance run pace. Efficient and fluid running is key during this session as you descend the pace for 1km, 2km and 3km with no rest in between.

Another great session to do off the bike!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

26min 40sec from 58 to 78% of 10k pace1min 40sec @ 108% of 10k pace1min 40sec @ 65% of 10k pace1min 40sec @ 113% of 10k pace1min 40sec @ 65% of 10k pace1min 40sec @ 118% of 10k pace6min 40sec @ 65% of 10k pace16min 40sec @ 100% of 10k pace5min @ 53% of 10k pace16min 40sec @ 102% of 10k pace5min @ 53% of 10k pace16min 40sec @ 104% of 10k pace5min @ 53% of 10k pace16min 40sec @ 106% of 10k pace16min 40sec from 78 to 58% of 10k pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 1160 m

Z2: 2680 m

Z3: 260 m

Z4: 3000 m

Z5: 1200 m

Z6: 100 m

14%
32%
3%
36%
14%
1%

VO2max is defined as the maximum amount of oxygen the body can utilize during a specified period of intense exercise, usually 30 seconds to 1 minute. It is said to be the gold standard of cardiorespiratory fitness, and therefore unsurprisingly, having high value as a strong correlation with long-distance triathlon performance. Think of it like the size of your car engine; of course, we want a big one!



The aim of this session is to develop VO2max, this means the intensity is high! The session consists of 4 x 1km reps, all above threshold running speed. We descend the reps, with each one getting progressively faster.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.