Zwift Academy Tri 2020


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Workout overview

Duration: 1h 12m

Stress points: 66

Zone distribution

Z1: 21m

Z2: 10m

Z3: 40m

Z4: 1m

Z5: -

Z6: -

29%
14%
56%
1%
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).

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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 70.3 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.

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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.

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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.

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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.

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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!

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