Zwift Fitness FTP Challenge

The Zwift Fitness FTP Challenge presented by TeamODZ has been designed by the ODZwifters team at TeamODZ specifically for C and D level riders to get the most efficient use of their time on the bike and get improvements on all their fitness metrics.

The plan is 8 weeks of structured training which includes a mix of VO2max, SST and endurance work. But you will not be completing this challenge alone! All riders participating need to pre-register at the Zwift Fitness Facebook page and each will be assigned a team and a team leader that will help guide, motivate and keep you accountable through the 8 weeks.

The Zwift Fitness FTP Challenge in short

3 key workouts per week that can be done at any time with the option to do them in a group or as an individual: structure will be 3 work weeks and 1 recovery week though the 8 weeks.

At the end of the challenge each team will be scored on their team increase in fitness metrics as a percentage of where each rider started.

All the workouts are custom workouts designed by the ODZwifters team at TeamODZ and are downloadable on this page.

Workout schedule

Week 1: FTP test, SST 626, Z2-90 mix or 50k group ride in Z2
Week 2: 30/30's, SST 726, Z2-90 mix or 50k group ride in Z2
Week 3: 30/15's, SST 1233, Z2-90 mix or 50k group ride in Z2
Week 4: Z2-60 mix, Z2-60 mix, Z2-90 mix or 50k group ride in Z2
Week 5: VO2max 355, SST 726, Z2-90 mix or 50k group ride in Z2
Week 6: VO2max 335, SST 1233, Z2-90 mix or 50k group ride in Z2
Week 7: VO2max 445, SST 1533, Z2-90 mix or 50k group ride in Z2
Week 8: Z2-60 mix, Spin up recovery, FTP test

Head over to the Zwift Fitness Facebook group for more info!


Select a workout, or scroll down to view all workouts.

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 5m

Stress points: 47

Zone distribution

Z1: 6m

Z2: 56m

Z3: -

Z4: -

Z5: -

Z6: 1m

10%
88%
0%
0%
0%
2%

Author: ODZwifters

Zone 2 Endurance efforts with Sprints every 10min. You can choose to keep it in the same gear and spin it up to a high cadence or drop it to a harder gear to use it for time to get out of the saddle.

Alternetively you can just hammer for a 15s sprint and then recover in Z2 for a solid combination of workout.

Also consider varying your cadence in each block from anywhere from 60-110 rpm.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 35m 45s

Stress points: 71

Zone distribution

Z1: 6m

Z2: 1h 26m

Z3: -

Z4: -

Z5: -

Z6: 2m

7%
91%
0%
0%
0%
2%

Author: ODZwifters

Zone 2 Endurance efforts with Sprints every 10min. You can choose to keep it in the same gear and spin it up to a high cadence or drop it to a harder gear to use it for time to get out of the saddle.

Alternetively you can just hammer for a 15s sprint and then recover in Z2 for a solid combination of workout.

Also consider varying your cadence in each block from anywhere from 60-110 rpm.

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 44m

Stress points: 7

Zone distribution

Z1: 44m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Author: ODZwifters

Active Recovery in Z1 Power with Spin-ups over 110 rpm for 30 sec every 5 min. Do NOT change gears for the spin ups parts just get that cadence up. Keep focus to keep your core tight and go as fast as you can before bouncing on the saddle. Enjoy the rest!

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FAQ: How to use custom workouts in Zwift?

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Workout overview

Duration: 1h 2m

Stress points: 65

Zone distribution

Z1: 15m

Z2: 7m

Z3: 1m

Z4: 38m

Z5: -

Z6: -

24%
11%
1%
64%
0%
0%

Author: ODZwifters

LSCT Warm Up, 12min SST on 3min Rest X 3

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 11m

Stress points: 78

Zone distribution

Z1: 15m

Z2: 7m

Z3: 1m

Z4: 47m

Z5: -

Z6: -

21%
10%
1%
69%
0%
0%

Author: ODZwifters

LSCT Warm Up, 15min SST on 3min Rest X 3

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 6m

Stress points: 66

Zone distribution

Z1: 19m

Z2: 7m

Z3: 1m

Z4: 38m

Z5: -

Z6: -

29%
10%
1%
60%
0%
0%

Author: ODZwifters

LSCT Warm Up, 6min SST on 2min Rest X 6

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 12m

Stress points: 75

Zone distribution

Z1: 19m

Z2: 7m

Z3: 1m

Z4: 44m

Z5: -

Z6: -

26%
9%
1%
63%
0%
0%

Author: ODZwifters

LSCT Warm Up, 7min SST on 2min Rest X 6

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FAQ: How to use custom workouts in Zwift?

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h 3m 30s

Stress points: 65

Zone distribution

Z1: 33m

Z2: 8m

Z3: -

Z4: -

Z5: -

Z6: 21m

54%
13%
0%
0%
0%
34%

Author: ODZwifters

This workout is a quick 30s second on and 15 seconds off for 10min with 5min recovery in-between the 4 sets

The goal with most VO2max intervals is to improve maximum aerobic capacity (power that draws heavily from oxygen rather than sugar stores) by pinpointing repeatable 30-second power to heftily stress the aerobic capabilities in order to improve them.

Short, 30-second recoveries within the sets keep aerobic uptake high lending to higher percentages of oxygen uptake as the intervals accumulate.

Cadence should be at least 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smooth.

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 68

Zone distribution

Z1: 44m

Z2: 8m

Z3: -

Z4: -

Z5: -

Z6: 21m

61%
11%
0%
0%
0%
28%

Author: ODZwifters

This workout is a quick 30s second on and 30 seconds off for 10min with 5min recovery in-between the 4 sets

The goal with most VO2max intervals is to improve maximum aerobic capacity (power that draws heavily from oxygen rather than sugar stores) by pinpointing repeatable 30-second power to heftily stress the aerobic capabilities in order to improve them.

Short, 30-second recoveries within the sets keep aerobic uptake high lending to higher percentages of oxygen uptake as the intervals accumulate.

Cadence should be at least 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smoothly.

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 47m

Stress points: 54

Zone distribution

Z1: 21m

Z2: 7m

Z3: 1m

Z4: 2m

Z5: -

Z6: 15m

46%
15%
1%
5%
0%
33%

Author: ODZwifters

This workout is a classic VO2max workout with 3min at 120% FTP with 3min rest x 5

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 55m

Stress points: 56

Zone distribution

Z1: 29m

Z2: 7m

Z3: 1m

Z4: 2m

Z5: -

Z6: 15m

54%
13%
1%
4%
0%
28%

Author: ODZwifters

This workout is a classic VO2max workout with 3min at 120% FTP with 5min rest x 5

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 56m

Stress points: 67

Zone distribution

Z1: 25m

Z2: 6m

Z3: 1m

Z4: 2m

Z5: -

Z6: 20m

47%
11%
1%
4%
0%
37%

Author: ODZwifters

This workout is a classic VO2max workout with 4min at 120% FTP with 4min rest x 5

Download workoutView workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?